Wednesday 03/11/26

Mar 10
1 min read

Warm Up - 2 rounds

200 m easy row

15 jumping jacks

10 air squats

10 good mornings

10 alternating lunge

Deadlift Prep

With a barbell:

8 deadlifts (empty bar)

6 deadlifts (light weight)

4 deadlifts (workout weight)

As many rounds and reps as possible in 20 minutes of:

300-meter row

10 deadlifts

50 double-unders

♀ 125 lb (56 kg)

♂ 185 lb (83 kg

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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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Wednesday 03/11/26

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everlong fitness

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everlong
fitness