Monday 11/3/25

Nov 2, 2025
1 min read

3RM Back Squat Day 🏋️‍♂️🔥

Warm-Up (10 min)

10 Cal Bike or 200 m Row

12 Air Squats

10 Walking Lunges

10 Glute Bridges

5 Jump Squats

Then:

2x5 Back Squat Barbell Only

25 min to Work to Heavy 3

2 min rest between each attempt

12 Min AMRAP

200 M Row

15 KB Swings

16 Plyo Push Up

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Warm Up: 10 PVC pass-throughs 10 PVC front squats 10 glute bridges 20 sec dead hang 3 burpees 5 kipping swings 3 pull-ups 3 burpee pull-ups Shuttle Run Prep 2 rounds: 2 × 25 ft shuttle runs (build spe

Wednesday 03/11/26

Warm Up - 2 rounds 200 m easy row 15 jumping jacks 10 air squats 10 good mornings 10 alternating lunge Deadlift Prep With a barbell: 8 deadlifts (empty bar) 6 deadlifts (light weight) 4 deadlifts (wor

everlong
fitness

Monday 11/3/25

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everlong fitness

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everlong
fitness