June 8, 2026
Daily Session — June 8, 2026
Warm-Up
2:00 Easy Row Then: 2 Rounds: 10 Air Squats 10 PVC Pass-Throughs 10 Leg Swings (each side) 10 Arm Circles (each direction) Then: 10 Wall Ball Shots (light ball) 5 Hanging Knee Raises 5 Empty Dumbbell Thrusters 3 Box Step-Ups (each side)
Coach's note: Focus on opening up the shoulders and hips — you'll need both for wall balls and toes-to-bar
Back Squat
Every 2:30 for 12:30 (5 sets): 3 Back Squats Build to a heavy triple. Start around 70% and add weight each set if feeling good.
Coach's note: Build to a heavy triple — don't rush the progression. This will help with your wall ball leg drive later.
The Grind
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 the wall balls and toes-to-bar into manageable sets — aim for consistent sets of 10. Push the pace on the row and save energy for the final burpee box jumps.
Cool-Down
2:00 Easy Bike or Walk Then: 1:00 Couch Stretch (each side) 1:00 Pigeon Stretch (each side) :30 Doorway Chest Stretch (each side) 1:00 Seated Forward Fold :30 Lat Stretch on Pull-Up Bar :30 Wrist and Forearm Stretches
Coach's note: Hit the hip flexors and lats hard — they took a beating from all those wall balls and toes-to-bar
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