Monday 03/23/36

Mar 22

1 min read

Warm-Up (10 min)

250m row (together)

10 air squats

10 alternating lunges

10 push-ups

20 high knees

Then:

10 goblet squats

5 front squats (empty bar)

Front Squats

Build to a heavy

4x4

Between sets:

20-sec plank hold

Then 1 back-off sets:

8 reps @ 50% of max weight used

WOD

5 min rounds X3 with 90 sec rest between

4 Clusters (95/65)

10 kb swings

12 T2b

100m Burden Run

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Wednesday 10/14/26

Warm-Up —2 rounds - 100m easy jog - 8 PVC pass-throughs - 8 ankle rocks - 8 front-rack elbow rotations - 6 good mornings - 6 squat-to-stands Empty-Bar - 3 Clean High Pulls - 3 Muscle Cleans - 3 High-H

Tuesday 10/13/26

Warm-up: 2 rounds 10 min - 30 sec easy jump rope - 12 band pull-aparts - 10 scapular push-ups - 8 prone swimmers - 8 light DB reverse flyes - 8 empty-bar rows Lift — Barbell Bent-Over Row — 16 min 5 ×

Monday 10/12/26

Warm-Up — 2 rounds - 45 sec easy bike - 10 banded good mornings - 8 alternating scoop the sand - 10 glute bridge marches - 8 bird dogs total - 8 dowel hip hinges Lift — Conventional Deadlift — 17 min

everlong
fitness

Monday 03/23/36

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everlong fitness

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everlong
fitness