Wednesday 06/24/26

Jun 23
1 min read

Warm-Up 3 Rounds:

10 PVC Pass Throughs

10 Empty Bar RDLs

10 Jumping Jacks

10 Banded Good Mornings

Strength

Every 2:30 x 6 Sets

3 Deadlifts

3 Power Cleans (From the ground)

3 Push Presses

Build throughout.

Last set should feel challenging.

Accessory

3 Sets

A1. Bent Over Rows x 12

A2. DB Push Press x 10

A3. Farmer Carry x 75 ft

Workout : 12-Minute Ladder

2-4-6-8-10...

Devil Presses

Shuttle Runs (1 length after every round)

Continue climbing.

Go Home Stretch

Triceps

Thoracic Rotation

Seated Fold

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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

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Wednesday 06/24/26

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everlong fitness

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everlong
fitness