Thursday 11/6/25

Sonia Romero
Nov 5
1 min read

— Foundation: Mobility + PVC OH Squats

Warm-Up

200m easy run or 2 minutes bike

2 rounds:

10 air squats

10 PVC pass-throughs

10 scapular shrugs (standing, arms overhead)

10 ankle rocks

Skill / Prep

10 wall facing squats (slow + controlled)

3 x 10 PVC overhead shoulder openers (behind neck & around)

Overhead Squat Work

3 x 10 PVC or Barbell overhead squat (tempo 3-1-3)

3 x 8 goblet squat (light KB/DB) — chest up, elbows high

**WOD — 10-min AMRAP

8 Sumo Deadlift High Pull KB

10 jump Lunges

6 Burpees

100 m Run

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Thursday 11/6/25

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everlong fitness

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everlong
fitness