April 4, 2026
Daily Session — April 4, 2026
Warm-Up
3:00 Row or Bike (easy pace) Then: 2 Rounds: 10 Air Squats 8 Push-Ups 6 Burpees 4 Box Step-Ups (each leg) Then: 2 Sets: 5 Wall Ball Shots (light ball) 3 Box Jump Overs (step down) 5 Dumbbell Thrusters (light weight) 10 Jumping Jacks
Coach's note: Focus on opening up the shoulders and hips — today's movements demand full range of motion
Strength
Every 3:00 for 15:00 (5 sets): 5 Back Squats Start at 70% 1RM and build across sets. Focus on controlled tempo down, explosive up.
Coach's note: Build to a challenging set of 5 — this will prime your legs for the high-rep wall balls and thrusters
Iron Lung
3 Sets: AMRAP 5, Rest 2:00 10 Wall Balls (20/14 lb) 8 Burpee Box Jump Overs (24/20 in) 6 Dumbbell Thrusters (50/35 lb)
Coach's note: Pace the first set at 80% effort to establish a rhythm — you have three sets to work with. Break wall balls into sets of 5 if needed and move smoothly through the burpee box jump overs.
Cool-Down
3:00 Easy Walk or Bike Then: 1:00 Couch Stretch (each side) 1:00 Seated Figure-4 Stretch (each side) :45 Doorway Chest Stretch (each side) 1:00 Child's Pose with Side Reach (each side) :45 Standing Quad Stretch (each side) :30 Wrist Circles and Flexor Stretches
Coach's note: Target those legs and shoulders heavily — they took a beating today. Breathe deeply and hold each stretch fully
Share this challenge
https://fitclash.app/s/A78mjD009z