May 30, 2026
Daily Session — May 30, 2026
Warm-Up
3:00 Easy Mixed Cardio: 1:00 Row 1:00 Bike 1:00 Jump Rope or Jog 2 Rounds: 10 Air Squats 10 Medicine Ball Deadlifts 8 Wall Ball Shots (light ball) 6 Inchworms Then: 1:00 Easy Row 10 Wall Ball Shots at workout weight :30 Easy Row 5 Wall Ball Shots at workout weight
Coach's note: Focus on opening up the hips and shoulders — you'll be here for 20 minutes so take time to prep properly
Deadlift
Every 2:30 for 12:30 (5 sets): 3 Deadlifts Build to a heavy triple for the day. Start around 70% and climb each set.
Coach's note: Saturday strength day — build methodically and hit a solid triple, but save energy for the 20-minute EMOM
Pulse Check
EMOM 20 (alternating): Min 1: 15/12 Cal Row Min 2: 10 Wall Balls (20/14 lb)
Coach's note: Keep a steady pace you can maintain for all 20 minutes — this is about consistency, not sprinting. Aim to finish each movement with 10-15 seconds to spare.
Cool-Down
3:00 Easy Walk or Bike Then: 1:00 Standing Forward Fold 1:00 Figure-4 Stretch (each side) :45 Doorway Chest Stretch (each side) 1:00 Seated Spinal Twist (each side) :30 Wrist Circles and Stretches 1:00 Child's Pose with Side Reach
Coach's note: Extra time on the posterior chain today — your legs and back just worked hard for 20 straight minutes
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