March 23, 2026
Daily Session — March 23, 2026
Warm-Up
3:00 Easy Row Then 2 Rounds: 10 Air Squats 10 Russian Swings (light KB) 10 Medicine Ball Chest Pass to Wall 10 Overhead Reach + T-Spine Twist Then: 2 Sets: 5 Wall Balls (light weight) 100m Easy Row
Coach's note: Focus on opening up the thoracic spine and shoulders for wall balls — take your time with the twists
Back Squat
Every 2:30 for 12:30 (5 sets): 3 Back Squats Build to a heavy triple. Start around 70% of 1RM and add weight each set.
Coach's note: Take full depth breaths at the top — don't rush the descent on heavy sets
Monday Reset
EMOM 16 (alternating): Min 1: 15/12 Cal Row Min 2: 12 Wall Balls (20/14 lb) Scaled: Min 1: 12/9 Cal Row Min 2: 12 Wall Balls (14/10 lb)
Coach's note: Aim to finish each minute with 10-15 seconds of rest — if you're going right to the buzzer, scale the calories or wall ball weight
Cool-Down
3:00 Easy Bike or Walk Then: 1:00 Couch Stretch (each side) 1:00 90/90 Hip Stretch (each side) :30 Doorway Chest Stretch (each side) 1:00 Seated Spinal Twist (each side) :30 Wrist Circles and Flexor Stretch
Coach's note: Really sink into the couch stretch — your hip flexors took a beating from all those squats and wall balls
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