March 26, 2026
Daily Session — March 26, 2026
Warm-Up
3:00 Easy Row Then: 2 Rounds: 10 Air Squats 10 Push-Ups 10 Leg Swings (each side) 10 Arm Circles (each direction) Movement Prep: 10 Wall Ball Shots (light ball) 5 Toes-to-Bar or Hanging Knee Raises 5 Dumbbell Thrusters (light) 3 Burpee Box Step-Ups
Coach's note: Focus on opening up the shoulders and hips for the wall balls and thrusters
Strength
Every 2:30 for 12:30 (5 sets): 5 Front Squats Build across sets. Start around 70% and add weight each round if form stays clean.
Coach's note: These will complement the wall balls and thrusters — focus on staying upright and driving through your heels
Dark Horse
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) Time Cap: 20:00
Coach's note: Pace yourself through the wall balls — break into sets of 10-12 early. Push hard on the row, then manage the toes-to-bar in small sets to avoid grip fatigue.
Cool-Down
2:00 Easy Walk Then: 1:00 Couch Stretch (each side) 1:00 Pigeon Stretch (each side) :30 Doorway Chest Stretch (each side) 1:00 Seated Spinal Twist (each side) :30 Hanging from Pull-Up Bar 1:00 Deep Breathing
Coach's note: Extra focus on hip flexors and shoulders after all that squatting and overhead work — don't rush these stretches
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