October 2, 2026
Daily Session — October 2, 2026
Warm-Up
3:00 Easy Row, Bike, or Jog (build to a moderate pace) 2 Rounds: 10 Arm Circles (each direction) 10 Scap Pull-Ups or Banded Pull-Aparts 10 Cat-Cow 8 Walking Lunges with Thoracic Rotation 10 Air Squats Then: 2 Rounds: 5 Hanging Scap Retractions 5 Hollow Rocks 5 Hanging Knee Raises 3 Toes-to-Bar (or Strict Knee Tuck-Ups) Then: 2 Sets of Dumbbell Snatch Practice: 5 Light DB Snatches (each arm) Then: 2 Rounds: 5 Box Jump Overs (low height) :20 Row at Moderate Pace Finish: 1 Practice Round at 70% effort: 3 DB Snatches 3 Toes-to-Bar 3 Box Jump Overs 5 Cal Row
Coach's note: Wake up your grip and lats before the toes-to-bar. Keep box jump landings soft so your legs stay fresh for round one.
Redline Relay
3 Sets: AMRAP 5, Rest 2:00 6 Dumbbell Snatches (50/35 lb) 8 Toes-to-Bar 10 Box Jump Overs (24/20 in) 12/9 Calorie Row
Coach's note: Treat each 5-minute AMRAP as its own race and aim to match your round count across all three sets. Stay smooth on the snatches, break the toes-to-bar early before your grip fades, and save your hardest effort for the row. Use the 2:00 rest to breathe and shake out your hands, not to sit down.
Cool-Down
2:00 Easy Bike or Walk Then: 1:00 Child's Pose with Reach (each side) 1:00 Doorway Lat Stretch (each side) :45 Couch Stretch (each side) :45 Pigeon Stretch (each side) :30 Standing Hamstring Stretch (each side) :30 Forearm and Wrist Stretch (each side) 1:00 Dead Hang from Pull-Up Bar (relaxed, shoulders loose) 1:00 Supine Spinal Twist (each side)
Coach's note: Spend extra time on your lats, forearms, and hip flexors, since the snatches, toes-to-bar, and rowing hit them all. Breathe slowly to bring your heart rate down.
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