Wednesday 11/12/25

Nov 11, 2025
1 min read

Warm-Up (8 minute)

Cat-cow x 10

Plank to down dog x 10

Shoulder taps x 20

Lunge w/ reach x 10 each

PVC pass throughs x 15

Overhead Squat Work

3 x 5 tempo air squats (5-second eccentric, 2-second pause)

4 x 5 PVC OHS OR Barbell (PVC PIPE TEST)

WOD -15 AMRAP

18 - KB OR DB Snatches

18 - MTN Climbers

18 - Hanging Knee Raises

8 - SLOW & CONTROLLED OH SQUAT

CORE: 3X 1-Min Plank

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Wednesday 11/12/25

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everlong fitness

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everlong
fitness