Tuesday 07/07/26

Jul 6
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 07/20/26

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
fitness

Tuesday 07/07/26

Recent Posts

Comments

everlong fitness

Comments

everlong
fitness