Thursday 07/16/26

2 days ago
1 min read

Warm-Up 3 Rounds

250m Row

10 Hollow Rocks

10 Arch Rocks

10 Ring Rows

10 Shoulder Taps

Skill

DB RDL

3x12

3 Sets

Plank Db Pull Thru 18

Hanging Knee Raises x 12

Banded Straight Arm Pulldowns x 12 each arm

Workout 16-Minute AMRAP

6 Pull-Ups

8 Burpees

10 Box Jump Overs

12 AbMat Sit-Ups

14/12 Cal Row

Recent Posts

See All

Friday 07/17/26

Warm-Up 3 Rounds 250m Bike 10 Empty Bar Push Press 10 Jump Shrugs 10 Band Pull-Aparts Skill Push Jerk 6 x 2 Build throughout. Emphasis: Fast feet. Fast lockout. Accessory 3 Sets Barbell Bent Over Row

Wednesday 07/15/26

Warm-Up 3 Rounds 1 min jump rope 10 Empty Bar Push Press 10 Jump Shrugs 10 Band Pull-Aparts Skill Push Jerk 6 x 3 Build throughout. Emphasis: Fast feet. Fast lockout. Accessory 3 Sets Strict Press x 8

Tuesday 07/14/26

Warm-Up 3 Rounds 200m Jog 10 Reverse Lunges 10 Glute Bridges 10 Bird Dogs 10 Air Squats Skill Front Rack Step-Up 5 x 8/leg Accessory 3 Sets Single Leg RDL x 10 Side Plank x :20/side Banded Monster Wal

everlong
fitness

Thursday 07/16/26

Recent Posts

Comments

everlong fitness

Comments

everlong
fitness