June 4, 2026
Daily Session — June 4, 2026
Warm-Up
3:00 Easy Row or Bike Then 2 Rounds: 10 Air Squats 8 Push-Ups 6 Burpee to Target 10 Wall Ball Shots (light ball) 8 Step-Ups (each leg) Then: 5 Box Jump Practice 5 Wall Ball Shots (working weight)
Coach's note: Focus on opening up the shoulders and hips — you'll need both for wall balls and box jumps
Strength
Every 2:30 for 12:30 (5 sets): 5 Front Squats Build across sets. Start around 70% and add weight each round.
Coach's note: Build to a challenging 5-rep — this will complement the wall ball leg drive without overfatiguing
Dark Horse
3 Sets: AMRAP 5, Rest 2:00 10 Wall Balls (20/14 lb) 8 Box Jump Overs (24/20 in) 6 Burpees
Coach's note: Push the pace on the wall balls — break into 5s if needed but keep moving. Rebound those box jumps and step down safely. Three hard efforts with full rest between!
Cool-Down
2:00 Easy Walk or Bike Then: 1:00 Couch Stretch (each side) 1:00 Figure-4 Stretch (each side) :30 Calf Stretch (each side) 1:00 Doorway Chest Stretch :30 Overhead Shoulder Stretch (each arm) 1:00 Seated Spinal Twist (each side)
Coach's note: Take your time with the hip and shoulder stretches — those wall balls and box jumps worked everything
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