June 7, 2026
Daily Session — June 7, 2026
Warm-Up
3:00 Easy Movement: 1:00 Row (easy pace) 1:00 Bike or Jog 1:00 Jump Rope or Jumping Jacks Then 2 Rounds: 10 Air Squats 8 Inchworms 6 Wall Ball Shots (light ball) 4 Hanging Knee Raises Dumbbell Prep (use WOD weight): 8 Dumbbell Deadlifts 6 Dumbbell Front Squats 4 Dumbbell Thrusters Finish with: 5 Burpees to Plate Touch
Coach's note: Take extra time on the wall ball prep — get your rhythm and breathing pattern down before the WOD
Full Send
For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Toes-to-Bar 20 Dumbbell Thrusters (50/35 lb) 10 Burpee Box Jump Overs (24/20 in)
Coach's note: Break wall balls into sets of 10-15 early on. Pace the row at 80% effort to save your grip for toes-to-bar. Small sets on T2B and thrusters — don't go to failure.
Cool-Down
3:00 Easy Walk or Bike Then: 1:30 Couch Stretch (each side) 1:00 Standing Forward Fold 1:00 Seated Spinal Twist (each side) 1:00 Child's Pose with Side Reach (30s each side) 1:00 Doorway Chest Stretch :30 Wrist and Forearm Stretches
Coach's note: Focus on your hip flexors and shoulders — they took a beating today. Don't skip the walk at the beginning to bring your heart rate down gradually
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