April 3, 2026
Daily Session — April 3, 2026
Warm-Up
3:00 Easy Row Then: 2 Rounds: 10 Air Squats 10 Push-Ups 10 Alternating Reverse Lunges 8 Dumbbell Deadlifts (light) 6 Dumbbell Thrusters (light) Finish With: 5 Box Step-Ups (each leg) 5 Box Jump Overs (practice height)
Coach's note: Build up thruster weight gradually — save your shoulders for the workout
Heavy Metal
EMOM 16 (4 Rounds): Min 1: 8 Dumbbell Thrusters (50/35 lb) Min 2: 12 Box Jump Overs (24/20 in) Min 3: 16/12 Calorie Row Min 4: Rest
Coach's note: Use the rest minute to recover fully — this should feel challenging but sustainable across all 4 rounds. Break thrusters into 4+4 if needed.
Cool-Down
2:00 Easy Walk or Bike Then: 1:00 Standing Forward Fold 1:00 Figure-4 Stretch (each side) :30 Doorway Chest Stretch (each side) 1:00 Seated Spinal Twist (each side) :30 Wrist and Forearm Stretches
Coach's note: Focus on hip flexors and shoulders — they took a beating today
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