April 15, 2026
Daily Session — April 15, 2026
Warm-Up
3 Rounds: 200m Row 10 Air Squats 10 Push-Ups 10 Knee-to-Elbow (each side) Then: 2 Rounds: 5 Wall Balls (light) 5 Burpees 5 Overhead Squats (empty barbell or PVC) Finish: 3 Muscle-Up Progressions or Pull-Up + Dip Practice
Coach's note: Get the heart rate up early and practice all the movement patterns — focus on overhead squat mobility
Fire Sale
For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Burpees 20 Overhead Squats (95/65 lb) 10 Muscle-Ups
Coach's note: Break wall balls into sets of 10-15, keep burpees steady and consistent, and use a light weight for overhead squats to maintain good positions — this one gets spicy fast!
Cool-Down
2:00 Easy Row Then: 1:00 Overhead Reach Stretch (each arm) 1:00 Couch Stretch (each side) :30 Doorway Chest Stretch (each side) 1:00 Seated Forward Fold 1:00 Child's Pose with Side Reach (each side) :30 Wrist Circles
Coach's note: Focus on opening up the shoulders and hips after all that overhead work and squatting — breathe deep and relax
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