March 25, 2026
Daily Session — March 25, 2026
Warm-Up
2:00 Easy Row Then: 2 Rounds: 10 Arm Circles (each direction) 10 Leg Swings (each direction) 10 Air Squats 8 Scap Pull-Ups Then: With Light Dumbbells: 8 Dumbbell Deadlifts 8 Dumbbell Hang Power Cleans 8 Dumbbell Push Press Finish With: 3 Hanging Knee Raises 3 Toes-to-Bar (or progression)
Coach's note: Focus on shoulder mobility and core activation — toes-to-bar will demand both today
Pull Through
3 Sets: AMRAP 5, Rest 2:00 8 Toes-to-Bar 12 Dumbbell Thrusters (50/35 lb) 16/12 Calorie Row
Coach's note: Break up the toes-to-bar early to maintain speed — aim for 4+4 or 3+3+2. Keep thrusters unbroken and row at 85% effort to save energy for the next round.
Cool-Down
2:00 Easy Walk or Light Row Then: 1:00 Hang from Pull-Up Bar (passive) 1:00 Seated Forward Fold :45 Figure-4 Stretch (each side) :30 Doorway Chest Stretch (each side) :30 Overhead Shoulder Stretch (each side) 1:00 Child's Pose
Coach's note: Let your shoulders decompress on the passive hang — you earned it after all those toes-to-bar
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