March 19, 2026
Daily Session — March 19, 2026
Warm-Up
3:00 Easy Row or Bike Then 2 Rounds: 10 Inchworms 10 Leg Swings (each side) 10 Arm Circles (each direction) 10 Air Squats 5 Burpees Then: 10 Single DB Snatches (light weight) 10 Hanging Active Shoulders 5 Toes-to-Bar or Knee Raises 5 Box Step-Ups (each side)
Coach's note: Focus on shoulder mobility for the DB snatches and core activation for toes-to-bar
Strict Pull-Up Strength
Every 90 seconds for 9:00 (6 sets): 3-5 Strict Pull-Ups If you can do 5+ strict pull-ups: Add weight and do triples If you can do 3-4: Work bodyweight If you can do 1-2: Use a band for assistance If you can't do strict pull-ups: 5 Ring Rows with 3-second negative
Coach's note: Build pulling strength that will carry over to your toes-to-bar — control the negative on every rep
Full Send
For Time: 15 Burpee Box Jump Overs (24/20") 30 Dumbbell Snatches (50/35 lb) 45 Toes-to-Bar 30 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20") Time Cap: 12:00 Scaled: 15 Burpee Step Overs (20/20") 30 Dumbbell Snatches (35/25 lb) 45 Hanging Knee Raises 30 Dumbbell Snatches (35/25 lb) 15 Burpee Step Overs (20/20")
Coach's note: Break the toes-to-bar into smaller sets from the start — aim for sets of 5-8. Keep the dumbbell snatches steady and breathe through the burpee box jumps.
Cool-Down
2:00 Easy Walk or Bike Then: 1:00 Child's Pose 1:00 Seated Spinal Twist (each side) 1:00 Figure-4 Hip Stretch (each side) :30 Doorway Chest Stretch (each side) 1:00 Seated Forward Fold :30 Wrist and Forearm Stretches
Coach's note: Focus on your shoulders and hips after all those burpees and DB snatches — don't skip the hip stretches
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