Friday 12/12/25

Dec 11, 2025
1 min read

Warm-Up 3 rounds

30 sec Jump Rope

8 Push-Ups

10 Goblet Squats (light)

TEAM - 18 min AMRAP

All reps split-You go, I go (one person works at a time)

24 DB Snatches (50/35)

12 T2B or KTC

24 DB Front Rack Reverse Lunges

20 Double Under or 100 singles

Finisher -1 Min Max Burpess

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Warm Up: 10 PVC pass-throughs 10 PVC front squats 10 glute bridges 20 sec dead hang 3 burpees 5 kipping swings 3 pull-ups 3 burpee pull-ups Shuttle Run Prep 2 rounds: 2 × 25 ft shuttle runs (build spe

Wednesday 03/11/26

Warm Up - 2 rounds 200 m easy row 15 jumping jacks 10 air squats 10 good mornings 10 alternating lunge Deadlift Prep With a barbell: 8 deadlifts (empty bar) 6 deadlifts (light weight) 4 deadlifts (wor

Tuesday 03/10/26

Warm UP: 2 Rounds 10 PVC front squats 10 PVC push presses 8 scap pull-ups 10 glute bridges Then Barbell ONLY- 2 Rounds 5 front squats 5 push presses 5 thrusters 20 sec hollow hold For time: 21 pull-up

everlong
fitness

Friday 12/12/25

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everlong fitness

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everlong
fitness