March 18, 2026
Daily Session — March 18, 2026
Warm-Up
3:00 Easy Row Then 2 Rounds: 10 Arm Circles (forward/backward) 10 Leg Swings (each side) 5 Inchworms 10 Air Squats 5 Burpees (slow and controlled) Then: 1:00 Easy Kettlebell Swings (light weight) :30 Row at workout pace
Coach's note: Focus on opening up the posterior chain — this workout will tax your hamstrings and glutes
Iron Lung
AMRAP 20: 5 Burpees 10 Kettlebell Swings (53/35 lb) 15 Air Squats 20/16 Cal Row Scaled: 5 Burpees (step back/up) 10 Kettlebell Swings (35/26 lb) 15 Air Squats 16/12 Cal Row
Coach's note: Find a steady rhythm and stick to it — this is about pacing, not sprinting. Break up burpees early if needed to maintain consistency across all 20 minutes.
Cool-Down
3:00 Easy Walk or Light Row Then: 1:00 Downward Dog 1:00 Seated Forward Fold :45 Figure-4 Stretch (each side) :45 Calf Stretch against wall (each side) :30 Chest Doorway Stretch
Coach's note: Focus on your posterior chain and hip flexors — they took a beating in that AMRAP
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