7/8 EverlongJul 7, 20221 min read25 Minute AMRAP:10 Pull-ups20 Push-ups30 Air SquatsOn the…0:00 – Run 200 Meters5:00 – Run 200 Meters10:00 – Run 200 Meters15:00 – Run 200 Meters20:00 – Run 200 Meters
Wednesday 01/21/26Warm-Up – 10 min 400m jog together (slow jog) 2 rounds 10 Good mornings (PVC) 10 Glute bridges 20-sec hollow hold 10 glute bridges Deadlift- Lift Heavy 5-5-3-3-3 WOD 4 Tabatas 1 min R&R Row KB Swing
Tuesday 01/20/26Warm-Up 2 rounds 30 sec Row / Bike / Jump Rope 10 PVC pass-throughs 10 Scap push-ups 10 Air squats 20-sec plank Specific Warm 8 Push-ups 10 Banded pull-aparts Tempo Bench Press- Light load 3 sets x 5
Monday 01/19/26Warm-Up 2 rounds 10 Cat-Cow 10 Lunge Twist 10 KB Deadlifts (light) 20 sec Side Plank/side EMPTY BARBELL 1 x 5 Back Squats 1 x 6 Back Step Lunges 1 x 6 Forward Step Lunges Back Squat, Loaded forward
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