April 5, 2026
Daily Session — April 5, 2026
Warm-Up
3:00 Easy Mixed Movement: 1:00 Row or Bike 1:00 Dynamic Walk (leg swings, arm circles, hip circles) 1:00 Light Jog or Marching in Place Then: 2 Rounds: 200m Easy Jog 10 Air Squats 10 Arm Swings 5 Inchworms 5 Burpee Step-Ups (step back, step up) Finish with: 10 Wall Ball Shots (light weight) 10 Russian Kettlebell Swings 5 Full Burpees
Coach's note: Take your time today — this is recovery Sunday. Focus on opening up the shoulders and hips gradually.
Sunday Driver
AMRAP 25: 400m Run 20 Wall Balls (20/14 lb) 15 Kettlebell Swings (53/35 lb) 10 Burpees
Coach's note: This is a long grind — settle into a sustainable pace early. Break wall balls into sets of 10-10 or 8-7-5. Keep burpees smooth and rhythmic rather than fast and sloppy.
Cool-Down
3:00 Easy Walk or Slow Row Then: 2:00 Child's Pose with Side Reach (1:00 each side) 1:00 Standing Forward Fold 1:00 Doorway Chest Stretch (each side) 1:00 Figure-4 Hip Stretch (each side) 1:00 Seated Spinal Twist (each side) 1:00 Happy Baby Pose or Knees to Chest
Coach's note: You just did 25 minutes of work — give your body the recovery it deserves. Breathe deep and hold each stretch fully.
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