Tuesday 07/07/26

12 minutes ago
1 min read

Warm-Up 3 Rounds

250m Row

10 Air Squats

10 Glute Bridges

10 Walking Lunges

10 Banded Good Mornings

Strength

Back Squat

4 x 3 @ 75–80%

Accessory

3 Rounds

Single-Leg RDL x 10/leg

Weighted Plank x :45

Workout

15-Minute AMRAP

8 Wall Balls

8 Box Jump Overs/ or Stepovers

8 Burpees

200m Run

Recent Posts

See All

Monday 07/06/26

Warm-Up (10 min) 3 rounds 10 PVC pass-throughs 10 BTNP PVC 10 lunges 30 sec jump rope SKILL: OH DB Squat Snatch & BTNP 4x8 ( 4 each side, reach full squat with hand fully extended) 4x4 BTNP Accessory:

Friday 07/03/26

Warm-Up 2 Rounds: 10 Jumping Jacks 10 Light Deadlifts 10 Air Squats 8 Push Press (light) 5 Burpees Strength Combo (12–15 min) Build to a moderate complex: 1 Power Clean 1 Hang Power Clean 1 Front Squ

Thursday 07/02/26

Warm-Up 2 Rounds 250m Row 10 PVC Pass Throughs 10 Band Pull-Aparts 10 Scap Push-Ups 20-second Superman Hold Shoulder Activation 2 Rounds 10 PVC Overhead Squats 10 Shoulder Taps from Plank 5 Inchworms

everlong
fitness

Tuesday 07/07/26

Recent Posts

Comments

everlong fitness

Comments

everlong
fitness