Tuesday 12/9/25

Dec 8, 2025
1 min read

Warm-Up 2 rounds

200m row

12 KB sumo deadlifts

10 glute bridges

8 inchworms

Sumo Deadlift

4×6 @ 65–70%

Accessory 3 rounds

10 tempo goblet squats (3-sec down, explode up)

12 DB RDLs DB's

14 min- AMRAP

5 Power Cleans

5 Burpees

4 Power Cleans

10 Mountain Climbers

3 Power Cleans

10 Jackknives

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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

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Warm-Up 2 Rounds 400m Easy Run 20 High Knees 20 Butt Kicks 10 Walking Lunges Skill :Pacing Practice 3 Rounds 200m Row 30 sec Recovery Walk Focus: Consistent effort. Strength Single Leg Capacity 4 Roun

Tuesday 06/16/26

Warm-Up 3 Rounds 200m Run 10 Ring Rows 10 Scap Pull-Ups 20-sec Hollow Hold Skill Prep 2 Rounds: 5 Beat Swings 5 Hollow Rocks 5 Arch Holds Strength: Choose Appropriate Level Advanced 5 x 3 Strict Pull-

everlong
fitness

Tuesday 12/9/25

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everlong fitness

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everlong
fitness