May 24, 2026
Daily Session — May 24, 2026
Warm-Up
3:00 Easy Row or Bike Then: 2 Rounds: 10 Air Squats 10 PVC Pass-Throughs 10 Arm Circles (each direction) 5 Inchworms 10 Leg Swings (each side) Then: 1 Round: 8 Wall Balls (light) 6 Single Dumbbell Snatches (light) 4 Box Step-Ups 2 Burpees
Coach's note: Take your time today — Sunday is about recovery and movement quality, not intensity in the warm-up
Redline
AMRAP 18: 12 Wall Balls (20/14 lb) 9 Dumbbell Snatches (50/35 lb) 6 Box Jump Overs (24/20 in) 3 Burpees
Coach's note: Find a steady pace you can maintain for all 18 minutes — this is about consistency, not sprinting. Break up movements before you have to.
Cool-Down
3:00 Easy Walk or Light Row Then: 1:30 Child's Pose 1:00 Seated Forward Fold 1:00 Figure-4 Stretch (each side) 1:00 Doorway Chest Stretch (each side) :30 Wrist Circles and Stretches 1:00 Supine Spinal Twist (each side)
Coach's note: Sunday recovery focus — hold each stretch for the full time and breathe deeply to help your body recover from the week
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