March 20, 2026
Daily Session — March 20, 2026
Warm-Up
2:00 Easy Row Then 2 Rounds: 10 Arm Circles (each direction) 8 Air Squats 6 Dumbbell Deadlifts (light) 4 Dumbbell Thrusters (light) Then: :30 Dead Hang 8 Kip Swings 6 Hanging Knee Raises 10 Wall Ball Shots (light ball) Finish with: 1:00 Easy Row at workout pace
Coach's note: Use light dumbbells for movement prep — save your grip strength for the workout
Engine Builder
EMOM 24 (4 movements, 6 rounds each): Min 1: 12/9 Cal Row Min 2: 8 Dumbbell Thrusters (50/35 lb) Min 3: 10 Toes-to-Bar Min 4: 15 Wall Balls (20/14 lb) Scaled: Min 1: 9/7 Cal Row Min 2: 8 Dumbbell Thrusters (35/25 lb) Min 3: 10 Hanging Knee Raises Min 4: 15 Wall Balls (14/10 lb)
Coach's note: Keep a steady pace throughout — aim to finish each movement with 15-20 seconds rest. Break the toes-to-bar early rather than going to failure.
Cool-Down
3:00 Easy Walk or Bike Then: 1:00 Doorway Chest Stretch (each side) 1:00 Overhead Stretch 1:00 Seated Forward Fold :30 Wrist Flexor Stretch (each side) :30 Wrist Extensor Stretch (each side) 1:00 Couch Stretch (each side) :30 Calf Stretch (each side)
Coach's note: Focus on shoulders and wrists after all that overhead work — don't skip the wrist stretches
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