Friday 11/28/25

Nov 27, 2025
1 min read

WARM-UP

200m easy jog or row
10 air squats
10 ring rows
8 walkout to plank + 2 shoulder taps each side
10 glute bridges
10 light KB swings

“THE LEFTOVER CRUSHER”- 20-Min AMRAP

200m run (aka “Turkey Trot”)

15 sit-ups (“Pumpkin Pie Crushers”)

12 KB swings (“Leftover Launchers”)

10 dumbbell thrusters (“Mashed Potato Mashers”)

6 burpees (“Stuffing Sweats”)

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Tuesday 05/19/26

Warm-Up 2 rounds 10 push-ups 12 band pull-aparts 10 ring rows 8 db floor press Strength — Bench Press (15 min) 5 × 5 1-sec pause at chest Accessory — 3 Rounds 8 Arnold press 12 single-arm DB rows 15 b

Monday 05/18/26

Warm-Up :2 rounds 200m row 10 band pull-aparts 10 glute bridges 8 empty-bar RDLs 8 empty-bar bent-over rows Barbell Prep 2 rounds: 5 Pendlay rows 5 good mornings Bent Over Row (15 min) 5 × 6 Rest 90 s

everlong
fitness

Friday 11/28/25

WARM-UP

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everlong fitness

WARM-UP

Comments

everlong
fitness