Tuesday 03/31/26

Mar 30

1 min read

Warm-Up

200m run

10 air squats

10 lunges

8 pike push-ups

20 high knees

Strength

OH Squat

4x4 - Basics Empty Barbell

Wide Grip, Active Shoulders, Armpits Forward,Squeeze Shoulder Blades

Accessory:

3 rounds:

12 pulse goblet squats

15 banded side steps

Workout 18 min AMRAP

100m Burden Run

6 Pull Ups

12 KB Swings

24 Ice skaters

Cool Down

Couch stretch

Quad stretch

Breathing reset

Recent Posts

See All

Wednesday 10/14/26

Warm-Up —2 rounds - 100m easy jog - 8 PVC pass-throughs - 8 ankle rocks - 8 front-rack elbow rotations - 6 good mornings - 6 squat-to-stands Empty-Bar - 3 Clean High Pulls - 3 Muscle Cleans - 3 High-H

Tuesday 10/13/26

Warm-up: 2 rounds 10 min - 30 sec easy jump rope - 12 band pull-aparts - 10 scapular push-ups - 8 prone swimmers - 8 light DB reverse flyes - 8 empty-bar rows Lift — Barbell Bent-Over Row — 16 min 5 ×

Monday 10/12/26

Warm-Up — 2 rounds - 45 sec easy bike - 10 banded good mornings - 8 alternating scoop the sand - 10 glute bridge marches - 8 bird dogs total - 8 dowel hip hinges Lift — Conventional Deadlift — 17 min

everlong
fitness

Tuesday 03/31/26

Recent Posts

Comments

everlong fitness

Comments

everlong
fitness