Tuesday 06/23/26

2 hours ago
1 min read

Warm-Up 3 Rounds:

250m Row

10 Ring Rows

10 Band Pull-Aparts

20-sec Hollow Hold

Strength

Weighted Pull-Ups

OR Strict Pull-Ups

5 x 5

Scale:

Banded Pull-Ups

Ring Rows

Accessory

3 Sets

A1. Single Arm DB Row x 12/side

A2. Banded Face Pull x 15

A3. Hollow Rocks 20 seconds

Workout

4 Rounds For Time

12 Cal Bike or Row

12 Toes-to-Bar

12 KB Swings

8 Burpees

Cap: 16 Minutes

Go Home Stretch

Lat Stretch

Child's Pose

Pec Stretch

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Friday 06/19/26

Warm-Up (10-12 min) 3 Rounds 250m Row 10 Air Squats 10 Banded Good Mornings 5 Inchworms Movement Prep 2 Rounds: 8 KB Deadlifts 8 RDLs with PVC 20-second Plank Hold Deadlift 5 x 4 @ 75-80% of 1RM Rest

Thursday 06/18/26

Warm-Up 3 Rounds 10 PVC Pass Throughs 10 Empty Bar RDLs 10 Push Presses 10 Band Pull Aparts Skill Prep Barbell Complex x 3 3 Deadlifts 3 Hang Cleans 3 Push Presses Strength Every 2 Minutes x 6 Sets 3

everlong
fitness

Tuesday 06/23/26

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everlong fitness

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everlong
fitness