April 8, 2026
Daily Session — April 8, 2026
Warm-Up
3:00 Easy Row Then 2 Rounds: 10 Wall Ball Shots (light ball) 10 Hollow Rocks 10 Air Squats 10 Push-Ups 5 Inchworms Then: 2 Sets with PVC/Empty Barbell: 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Thrusters Finish with: 5 Hanging Knee Raises 5 Kip Swings
Coach's note: Focus on opening up the shoulders and hips — you'll need both for wall balls and thrusters today
Afterburner
For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Toes-to-Bar 20 Thrusters (95/65 lb) 10 Burpees Time Cap: 15:00
Coach's note: Pace yourself through the wall balls and row — save energy for the final sprint through thrusters and burpees. Break toes-to-bar early into manageable sets.
Cool-Down
2:00 Easy Walk or Bike Then: 1:00 Doorway Chest Stretch (each side) 1:00 Couch Stretch (each side) :45 Seated Spinal Twist (each side) :45 Lying Figure-4 Stretch (each side) 1:00 Hanging Dead Hang :30 Wrist Stretches
Coach's note: Focus on releasing the shoulders and hip flexors after all that squatting and overhead work
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