Thursday 01/22/26

Jan 21
1 min read

General (3 min) x 2

:30 Jumping jacks

:30 Air squats

:30 Ring rows

:30 Slow push-ups

:30 High knees

:30 PVC pass-throughs

3 Rounds

5 Strict Pull-Ups

7 Chest-to-bar ring rows

10 weighted step ups

18-min AMRAP

8 Strict Press

8 Deadlift

12 Sit-ups

100m Run

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Monday 08/24/26

Warm-Up — 2 Rounds 100 easy jog 10 alternating scoop the sand 12 glute bridges 8 bird dogs/side 10 PVC good mornings Barbell Prep — 2 Rounds 8 empty-bar RDLs 5 tempo deadlifts — 3 sec down Strength —

Friday 08/21/26

Warm-Up —2 rounds 200m jog 12 med-ball chest passes 10 reverse lunges 8 Bird 10 light KB/DB deadlift Strength — 4 Rounds 5 DB Ground-to-Shoulder :30 Wall Sit with 10lb plate arms extended :30 Dead

Thursday 08/20/26

Warm-Up 2 rounds: 400m jog World's Greatest Stretch/side 10 Cossack squats 8 KB halos each direction 10 alternating toy soldiers 8 light DB floor presses 10 light KB deadlifts Strength — DB/KB Functio

everlong
fitness

Thursday 01/22/26

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everlong fitness

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everlong
fitness