Tuesday 06/30/26

Jun 29

1 min read

Warm-Up

3 Rounds

250m Bike
10 Push-ups
15 Band Pull-Aparts
10 Face pulls
10 Scap Push-ups

Movement Prep

Empty Bar Bench x10
Moderate x8
Moderate x5

Strength

Bench Press

5 x 5

Slow down, explode up!

Accessory

3 Sets

A1. 10 DB Flys

A2. Chest Supported Rows x 12

A3. Banded Face Pulls x 20

Workout

Every 5 Minutes x 4

Complete:

15/12 Cal Bike
12 Devil Press
9 Toes-to-Bar

Rest remaining time.

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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 06/30/26

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everlong fitness

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everlong
fitness