Thursday 09/03/26

13 hours ago
1 min read

Warm-Up — 2 rounds:

6 World's Greatest Stretch/side

8 Shin-box switches & rotation

8 KB halos/direction

10 alternating hamstring scoop the sand

8 scapular push-ups

10 light KB swings

Unilateral Rotation-4 Rounds

A. DB Front-Foot-Elevated Split Squat

8/leg

B. Single-Arm KB Floor Press

10/side

C. DB Kickstand RDL

8/leg

Rest approximately 60 sec.

Controlled tempo. Moderate loading.

Supporting Mobility/Strength — 2 Rounds

DB Renegade Row — 8 total

Goblet Cossack Squat — 6/side

Half-Kneeling Windmill — 6/side

WOD — 12 Minute AMRAP

8 Alternating Hang DB Clean-to-Shoulder

10 KB Sumo High Pulls

12 Sit-Ups with plate

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Warm-Up — 2 rounds: 30 sec jump rope 8 Cossack squats/side 10 air squats 10 wide-stance good mornings 8 jump squats Then with an empty bar: 2x 8 sumo RDLs 4 crossovers Lift — Sumo Deadlift 5 × 5 @ Mod

everlong
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Thursday 09/03/26

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everlong fitness

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everlong
fitness