7/31 WOD

Everlong
Jul 30
1 min read

Core + Plyo EMOM

⏱ Format: 24-Min EMOM (4 movements, 6 rounds)

👟 Warm-Up (10 min)

2 Rounds:

10 Jumping Jacks

10 Glute Bridges

10 Lunges

5 Inchworms

20-sec Hollow Hold

🔥 EMOM (24 min)

Min 1: 12 Jump Squats (scale: fast air squats)

Min 2: 20 Sit-ups

Min 3: 10 Burpees

Min 4: 30-sec Plank + 5 Supermans

Repeat for 6 rounds

🧘 Cool Down (10 min)

Hip flexor stretch

Hamstring reach

Cat/cow & child’s pose

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Thursday 11/20/25

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Wednesday 11/19/2

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7/31 WOD

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