Wednesday 04.15.26

Apr 14

1 min read

Warm-Up:2 rounds

10 jumping lunges

10 mountain climbers

10 air squats

10 KB swings

200m easy run

Strength

Bench Press 5x5

CORE

3 sets: 15 anchored sit-ups, 16 hip Touches , 20 Jack Knives

Workout

3 rounds for Time:

10 Wall Ball Shots

20 DB Cleans

30 Dumbbell Snatches

40 Mountain Climbers

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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

Wednesday 04.15.26

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everlong fitness

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everlong
fitness