Monday 10/24/25

Sonia Romero
Nov 23
1 min read

Warm-Up

200m easy row/run

10 air squats

10 PVC pass-throughs

10 ring rows

Thruster Prep

8 front squats (empty bar)

8 strict press

8 thrusters (empty bar)

5 thrusters (light load)

Pull-Up Prep

10 scalp pull-ups

5 kip swings

3–5 kipping pull-ups

Activation

8 wall balls

3 thrusters + 3 pull-ups at moderate pace

FRAN

21-15-9

Thrusters & Pull Up

rest 5 min

1000M Row for Time

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Monday 10/24/25

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everlong fitness

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everlong
fitness