April 12, 2026
Daily Session — April 12, 2026
Warm-Up
3:00 Easy Row or Bike Then 2 Rounds: 10 Air Squats 10 PVC Pass-Throughs 10 Arm Circles (each direction) 5 Inchworms 10 Leg Swings (each direction) Movement Prep: 10 Wall Ball Shots (light ball) 5 Dumbbell Thrusters (light weight) 10 Hanging from Pull-Up Bar 5 Box Step-Ups (each leg) 3 Practice Burpees
Coach's note: Take extra time with shoulder mobility today — lots of overhead work coming up
The Grind
For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Toes-to-Bar 20 Dumbbell Thrusters (50/35 lb) 10 Burpee Box Jump Overs (24/20 in)
Coach's note: Pace this one steady — it's a grinder. Break the wall balls into manageable sets early, and don't redline on the row. Save some gas for those final burpee box jumps.
Cool-Down
3:00 Easy Walk or Light Row Then: 1:30 Couch Stretch (each side) 1:00 Seated Forward Fold 1:00 Doorway Chest Stretch (each side) :45 Seated Spinal Twist (each side) 1:00 Child's Pose :30 Wrist Stretches 1:00 Legs Up the Wall or Box
Coach's note: Focus on opening up those hips and shoulders — you've earned this recovery time
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