March 29, 2026
Daily Session — March 29, 2026
Warm-Up
3:00 Easy Row, Bike, or Walk Then: 2 Rounds: 10 Arm Circles (each direction) 10 Air Squats 10 Push-Ups (knee or full) 5 Inchworms 10 Mountain Climbers Movement Prep: 10 Wall Ball Shots (light ball) 5 Box Steps (each leg) 8 Empty Dumbbell Thrusters 5 Slow Burpees
Coach's note: Take your time with this warm-up — Sunday sessions are about moving well, not rushing into the workout
Saturday Sweat
AMRAP 18: 20 Wall Balls (20/14 lb) 15 Box Jump Overs (24/20 in) 12 Dumbbell Thrusters (50/35 lb) 9 Burpees Over Dumbbell
Coach's note: This is a long grinder — pace yourself from the start. Break up the wall balls and thrusters early to maintain consistent movement. Rest briefly between stations rather than within movements.
Cool-Down
3:00 Easy Walk or Light Row Then: 1:30 Child's Pose 1:00 Couch Stretch (each side) 1:00 Seated Figure-4 Stretch (each side) :45 Doorway Chest Stretch (each side) 1:00 Seated Spinal Twist (each side) :30 Wrist Circles and Stretches
Coach's note: Sunday recovery focus — hold each stretch for the full time and breathe deeply. Your legs and shoulders will thank you tomorrow
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