Thursday 2/19/26

22 hours ago
1 min read

Warm-Up 2 rounds:

10 Jumping jacks

12 Band pull-a parts

10 Push-ups

10 Ring rows

Strength Superset (15 min)

Weighted Push-Ups 5 × 8

Strict Pull-Ups - 5

Accessory – 3 rounds

12 DB chest flys

10 Single-arm DB rows (each)

Tabata

Cal row

DB push presses

Toes-to-bar

Burpees

Plank

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Wednesday 2/18/26

Warm-Up 3 rounds 30 sec bar hang 10 Air squats 8 Empty-bar front squats 6 Empty-bar presses Thruster Strength (15 min) 6 × 3 (build each set) Moderate-heavy, clean reps Accessory – Superset (4x) 10 DB

Tuesday 2/17/26

Warm-Up (10 min) 2 min row PVC x 2 rounds: 10 Pass-throughs 8 BTN presses 8 Overhead squats 20-sec overhead hold Lift – BTN Press (15 min) 5 × 4 (build) Focus: vertical bar path, core tight Accessory

Monday 2/16/26

Warm Up - 2 rounds 10 Air squats 10 Glute bridges 10 Reverse lunges 6 Jump Lunges 30 sec wall sit Empty Bar (2 rounds) 6 Back squats 6 Good mornings 6 Front squats Tempo Back Squat 5 × 4 @ 3–1–X tempo

everlong
fitness

Thursday 2/19/26

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everlong fitness

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everlong
fitness