Monday 07/06/26

23 hours ago
1 min read

Warm-Up (10 min) 3 rounds

10 PVC pass-throughs

10 BTNP PVC

10 lunges

30 sec jump rope

SKILL: OH DB Squat Snatch & BTNP

4x8 ( 4 each side, reach full squat with hand fully extended)

4x4 BTNP

Accessory: 3 rounds:

10 Side Step with band

10 hanging knee raises

10 DB Forward Step Lunges

Workout: 8 Rounds FT

8 Power Cleans

10 hand-release push-ups

10 curtsey lunges

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Tuesday 07/07/26

Warm-Up 3 Rounds 250m Row 10 Air Squats 10 Glute Bridges 10 Walking Lunges 10 Banded Good Mornings Strength Back Squat 4 x 3 @ 75–80% Accessory 3 Rounds Single-Leg RDL x 10/leg Weighted Plank x :45 Wo

Friday 07/03/26

Warm-Up 2 Rounds: 10 Jumping Jacks 10 Light Deadlifts 10 Air Squats 8 Push Press (light) 5 Burpees Strength Combo (12–15 min) Build to a moderate complex: 1 Power Clean 1 Hang Power Clean 1 Front Squ

Thursday 07/02/26

Warm-Up 2 Rounds 250m Row 10 PVC Pass Throughs 10 Band Pull-Aparts 10 Scap Push-Ups 20-second Superman Hold Shoulder Activation 2 Rounds 10 PVC Overhead Squats 10 Shoulder Taps from Plank 5 Inchworms

everlong
fitness

Monday 07/06/26

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everlong fitness

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everlong
fitness