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 2 Rounds 500m Easy Row 20 High Knees 10 Air Squats 10 Reverse Lunges Strength Rowing Power Intervals 5 Rounds: 250m Row Hard Rest 90 Seconds Record each split. Goal: Stay within 3 seconds of f

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Tuesday 06/23/26

Warm-Up 3 Rounds: 250m Row 10 Ring Rows 10 Band Pull-Aparts 20-sec Hollow Hold Strength Weighted Pull-Ups OR Strict Pull-Ups 5 x 5 Scale: Banded Pull-Ups Ring Rows Accessory 3 Sets A1. Single Arm DB R

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Friday 12/12/25

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everlong fitness

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everlong
fitness