Friday 07/10/26

Jul 9
1 min read

Warm-Up X 2 Rounds

200m jog

10 Air Squats

10 Burpees

8 Med Ball sit ups

Strength x 4 Rounds

100-ft Farmers Carry

1 Min Plank Hold

Team Workout 30-Minute AMRAP

Teams of 2

500m Row

30 Wall Balls

40 Box Step Overs

18 Devil Presses

12 Burpee Broad Jumps

Split work in half

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Tuesday 08/25/26

Warm-Up — 3 Rounds :30 easy bike 10 band pull-aparts 8 scapular push-ups 10 banded external rotations 8 light DB floor presses Then: 10 empty-bar bench 5 moderate bench Strength — Bench Press 5 × 5 @

Monday 08/24/26

Warm-Up — 2 Rounds 100 easy jog 10 alternating scoop the sand 12 glute bridges 8 bird dogs/side 10 PVC good mornings Barbell Prep — 2 Rounds 8 empty-bar RDLs 5 tempo deadlifts — 3 sec down Strength —

Friday 08/21/26

Warm-Up —2 rounds 200m jog 12 med-ball chest passes 10 reverse lunges 8 Bird 10 light KB/DB deadlift Strength — 4 Rounds 5 DB Ground-to-Shoulder :30 Wall Sit with 10lb plate arms extended :30 Dead

everlong
fitness

Friday 07/10/26

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everlong fitness

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everlong
fitness