Friday 06/05/26

10h
1 min read

Warm-Up

Partner Flow:

200m run together

10 Med-ball cleans

10 synchronized air squats

10 push-ups

Strength / Skill (10 min)

Partner Carry Circuit

3 rounds:

50-ft farmer carry

10 goblet squats

10 push-ups

"The Grinder" 24 MIN

Teams of 2

Partner A:

250m Row

While Partner A rows:

Partner B completes:

8 Front Squats

8 Toes-to-Bar

8 Push-Ups

Switch when row is complete.

Continue accumulating rounds for 24 minutes.

Score

Total rounds + reps.

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Thursday 06/04/26

Warm-Up 2 rounds: 10 push-ups 12 band pull-aparts 10 ring rows 8 empty-bar bench press Strength (15 min) Bench Press 5 x 4 Pull-Up Skill & Accessory (10 min) 3 rounds: 8 Ring rows 8 Banded lat pulldow

Wednesday 06/03/26

Warm-Up (10 min) 2 rounds: 200m row 10 band pull-aparts 10 good mornings 8 empty-bar rows Strength (15 min) Bent Over Row 5 x 6 Controlled Accessory (3 Rounds) 12 Reverse flys 10 Banded pulldowns 30-s

Tuesday 06/02/26

Warm-Up 2 rounds: 5/5 one glute bridges 10 walking lunges 10 air squats 8 empty-bar back squats Barbell Prep 5 tempo squats 5 pause squats 5 regular squats Back Squat 5 x 5 @ moderate-heavy Accessory

everlong
fitness

Friday 06/05/26

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everlong fitness

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everlong
fitness