March 30, 2026
Daily Session — March 30, 2026
Warm-Up
3:00 Easy Row or Bike Then: 2 Rounds: 10 Arm Circles (forward/backward) 10 Leg Swings (each side) 5 Inchworms 10 Air Squats 5 Push-Ups 5 Burpees Then: 1:00 Plank Hold 10 Scapular Push-Ups
Coach's note: Start easy on the cardio — save your legs for the long session ahead. Focus on shoulder and hip mobility.
Strength
Every 2:30 for 12:30 (5 sets): 3 Deadlifts Build to a heavy triple for the day. Start around 70% and add weight each set.
Coach's note: Build steadily but don't max out — you have 40 minutes of work ahead. Stop at a challenging but clean triple.
Sunday Flow
40 Minutes For Max Distance: Every 8:00, complete: 20 Burpees 30 Air Squats 40 Push-Ups Then row/bike for remaining time *Record total distance across all rowing/biking intervals*
Coach's note: Focus on steady pacing through the bodyweight movements — aim to finish each round in 3-4 minutes to maximize rowing/biking time. Break push-ups early to maintain quality.
Cool-Down
3:00 Easy Walk or Light Bike Then: 1:00 Child's Pose 1:00 Pigeon Stretch (each side) :30 Doorway Chest Stretch (each side) 1:00 Seated Spinal Twist (each side) :30 Wrist Stretches 1:00 Legs Up the Wall
Coach's note: Take your time here — your shoulders, hips, and lower back need attention after all those reps. Don't rush the stretches.
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