March 22, 2026
Daily Session — March 22, 2026
Warm-Up
3:00 Easy Movement Choice (walk, bike, or row) Then: 2 Rounds: 10 Arm Circles (forward and back) 10 Leg Swings (each direction) 10 World's Greatest Stretch (each side) :30 Plank Hold 5 Inchworms 10 Air Squats 5 Push-Ups 3 Burpees Then: 200m Easy Jog
Coach's note: Take your time today — this is recovery Sunday. Focus on opening up the hips and shoulders for the long AMRAP ahead.
Sunday Grind
AMRAP 25: 400m Run 20 Air Squats 15 Push-Ups 10 Burpees Scaled: 300m Run 20 Air Squats 15 Push-Ups (from knees) 8 Burpees
Coach's note: This is a long grind — pace yourself from the start. Break up the push-ups and burpees early to maintain consistent rounds throughout the 25 minutes.
Cool-Down
3:00 Easy Walk Then: 1:30 Child's Pose 1:00 Figure 4 Stretch (each side) 1:00 Seated Spinal Twist (each side) 1:00 Chest Doorway Stretch (each side) 1:00 Standing Forward Fold :30 Shoulder Rolls and Neck Stretches 1:00 Legs Up the Wall (or elevated on box)
Coach's note: Your legs and shoulders just worked for 25+ minutes — give them the recovery they deserve. Hold each position and breathe deeply.
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