top of page
Search

Thursday 01/07/2026

  • Jan 7
  • 1 min read

Warm-Up- 2 rounds

10 Ring Rows

10 Banded Pull-Aparts

10 Hollow Rocks

30 sec Dead Hang


Strict Pull-Ups – 15 min

5 sets:3–5 reps

Rest 60 sec

Accessory – Superset x 3

10 Single-Arm Dumbbell Rows/side

12 Banded Lat Pulldowns

20 sec Hollow Hold


EMOM- 5 Rounds

Min 1: 8/12 Ring Rows

Min 2: 12 Jump Lunges

Min 3: 12 Butterfly Sit up


Cool-Down

Lat stretch

Deep breathing

Roll Out

 
 
 

Recent Posts

See All
Friday 03/12/26

Warm UP 2 rounds: 200 m easy row or jog 20 jumping jacks 10 air squats 10 alternating lunges 5 inchworms Dumbbell Thruster Prep 8 goblet squats 6 single-arm DB push presses (each arm) 6 light dumbbell

 
 
 
Thursday 03/12/26

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

 
 
 

Comments

everlong
 fitness 

125 E Santa Clara Street
Arcadia, CA 91006 

  • Yelp
  • Instagram

©2018 by Everlong Fitness. Proudly created with Wix.com

bottom of page