April 9, 2026
Daily Session — April 9, 2026
Warm-Up
3 Rounds: 200m Row 10 Air Squats 10 Arm Circles (each direction) 5 Inchworms Then: 2 Rounds: 5 Burpees (no jump) 10 Kettlebell Deadlifts (light KB) 5 Box Step-Ups (each leg) 100m Row
Coach's note: Focus on opening up the shoulders and hips — you'll need both for the burpee box jumps
Strength
Every 2:30 for 12:30 (5 sets): 5 Box Squats Use a 20" box. Focus on sitting back fully onto the box, then driving up explosively. Build weight each set.
Coach's note: Sit all the way back onto the box — this will help your hip hinge pattern for the KB swings
Full Send
4 Sets: AMRAP 4, Rest 1:00 6 Burpee Box Jump Overs (24/20 in) 9 Kettlebell Swings (53/35 lb) 12 Calorie Row
Coach's note: Pick a pace you can maintain across all 4 sets — resist going all-out on set 1. Break up the burpees early to keep moving through the rounds.
Cool-Down
3:00 Easy Row Then: 1:00 Child's Pose 1:00 Couch Stretch (each side) :45 Seated Spinal Twist (each side) 1:00 Standing Forward Fold :30 Wrist Stretches
Coach's note: Take your time with the spinal twists — your back will thank you after all those KB swings
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