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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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

Thursday 08/20/26

Warm-Up 2 rounds: 400m jog World's Greatest Stretch/side 10 Cossack squats 8 KB halos each direction 10 alternating toy soldiers 8 light DB floor presses 10 light KB deadlifts Strength — DB/KB Functio

everlong
fitness

Monday 01/26/26

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everlong fitness

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everlong
fitness