Monday 01/26/26

Jan 25

1 min read

Warm Up: 2 rounds

10 wall squats
10 PVC pass-throughs
10 scapular shrugs (standing, arms overhead)
10 ankle rocks (each side)

Overhead Squat Work

3 x 10 PVC overhead squat (tempo 3-1-3)

Forward Step Lunges kb or barbell OH (SuperSet)

4x6

Banded Good Morning

4x12

16 min- EMOM

Min 1- 12/14 Kb deadlift

Min 2- 8 Burpees

Min 2- 8 Push Ups

Min 4- 8 jump lunges

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Thursday 9/17/26

Warm-Up — 2 rounds: 8 90/90 switches 6 thoracic rotations/side 8 KB halos/ each direction 8 Cossack shifts( use rig ) 6 shin-box get-ups total Strength — 16 min 4 Quality Rounds A. KB Goblet Cyclist S

Wednesday 09/16/26

Warm-Up —2 rounds: 200m easy jog 10 PVC good mornings 8 muscle cleans 8 front-rack elbow rotations 6 empty-bar RDLs Barbell Prep - 2 rounds: 3 Deadlifts 3 Hang Clean Pulls 3 Hang Power Cleans 3 Front

Tuesday 09/15/26

Warm-Up — 2 rounds: 10 band pull-aparts 8 scapular push-ups 10 PVC pass-throughs 8 wall slides 10 light banded triceps extensions Then empty bar: 5 strict press 5 dip + drive 5 push press Lift — Barbe

everlong
fitness

Monday 01/26/26

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everlong fitness

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everlong
fitness