Tuesday 06/23/26

Jun 22
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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Warm-Up 3 rounds: 40 single-unders or 20 double-unders 8 lateral lunges per side 10 squat-to-stands 12 glute bridge marches 8 empty-bar front squats Barbell Prep 5 front squats with a 2-second pause 5

Friday 07/17/26

Warm-Up 3 Rounds 250m Bike 10 Empty Bar Push Press 10 Jump Shrugs 10 Band Pull-Aparts Skill Push Jerk 6 x 2 Build throughout. Emphasis: Fast feet. Fast lockout. Accessory 3 Sets Barbell Bent Over Row

Thursday 07/16/26

Warm-Up 3 Rounds 250m Row 10 Hollow Rocks 10 Arch Rocks 10 Ring Rows 10 Shoulder Taps Skill DB RDL 3x12 3 Sets Plank Db Pull Thru 18 Hanging Knee Raises x 12 Banded Straight Arm Pulldowns x 12 each ar

everlong
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Tuesday 06/23/26

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everlong fitness

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everlong
fitness