May 29, 2026
Daily Session — May 29, 2026
Warm-Up
3:00 Easy Row or Bike Then: 2 Rounds: 10 Air Squats 10 Push-Ups 10 Medicine Ball Slams 10 Alternating Step-Ups (no weight) Movement Prep: 10 Wall Ball Shots (light) 5 Dumbbell Snatches (each arm, light) 5 Box Step-Ups 5 Burpees
Coach's note: Focus on opening up the hips and shoulders — you'll need full range of motion for the wall balls and snatches
Fire Storm
For Time: 50 Wall Balls (20/14 lb) 40 Dumbbell Snatches (50/35 lb) 30 Box Jump Overs (24/20 in) 20 Burpee Box Jump Overs 10 Devil Press (50/35 lb)
Coach's note: Break up the wall balls early — sets of 10-15 to preserve your legs for the box movements. Find a steady rhythm on the dumbbell snatches and don't rush the devil press.
Cool-Down
3:00 Easy Walk or Light Row Then: 1:00 Couch Stretch (each side) 1:00 Standing Quad Stretch (each side) :45 Doorway Chest Stretch (each side) 1:00 Seated Forward Fold :30 Shoulder Cross-Body Stretch (each side) 1:00 Child's Pose
Coach's note: Your legs and shoulders took a beating today — spend extra time on the couch stretch and don't skip the cool-down walk
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