April 19, 2026
Daily Session — April 19, 2026
Warm-Up
3:00 Easy Movement: 1:00 Row or Bike 1:00 Walking High Knees + Butt Kickers 1:00 Arm Circles and Leg Swings Then 3 Rounds: 20m High Knee Walk 20m Butt Kick Walk 5 Inchworms 10 KB Deadlifts (light) 5 Pike Push-Ups or Wall Walks Finish: 2x 50m Build-Up Runs (increasing pace)
Coach's note: Focus on opening up shoulders and hips — both are crucial for today's movements
Iron Horse
For Time: 400m Run 21 Kettlebell Swings (53/35 lb) 12 Handstand Push-Ups 300m Run 15 Kettlebell Swings (53/35 lb) 9 Handstand Push-Ups 200m Run 9 Kettlebell Swings (53/35 lb) 6 Handstand Push-Ups 100m Run
Coach's note: Start conservatively on the first 400m run — you'll need that hip power for the KB swings. Break handstand push-ups early and often to maintain quality reps.
Cool-Down
3:00 Easy Walk or Slow Row Then: 1:30 Standing Forward Fold 1:00 Doorway Chest Stretch (each side) 1:00 Seated Figure-4 Stretch (each side) 1:00 Child's Pose :30 Wrist Circles and Stretches 1:00 Standing Quad Stretch (each side)
Coach's note: Take your time here — Sunday recovery is just as important as the work you just put in
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