May 17, 2026
Daily Session — May 17, 2026
Warm-Up
3:00 Easy Row or Bike Then 2 Rounds: 10 Wall Ball Shots (light) 10 Air Squats 10 Burpees (step back/up) 5 Overhead Squats (PVC or empty barbell) 5 Strict Pull-Ups or Ring Rows Then: With Working Weight Barbell: 5 Overhead Squats 3 Overhead Squats 1 Overhead Squat
Coach's note: Take extra time warming up the shoulders and ankles — overhead squats demand both mobility and stability
Afterburner
For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Burpees 20 Overhead Squats (95/65 lb) 10 Bar Muscle-Ups
Coach's note: Break wall balls into sets of 10-15 early, stay smooth on the row, and pace the burpees to save energy for the overhead squats. Scale bar muscle-ups to chest-to-bar + ring dips if needed.
Cool-Down
3:00 Easy Walk or Light Row Then: 1:30 Couch Stretch (each side) 1:00 Pigeon Stretch (each side) 1:00 Doorway Chest Stretch (each side) :45 Overhead Shoulder Stretch (each arm) 1:00 Seated Forward Fold :30 Wrist and Forearm Stretches
Coach's note: Focus on shoulder and hip mobility after all that overhead work — hold each stretch for the full duration and breathe deeply
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