W2 / Day 3 👌🏼

Let’s have some fun today! Push your weights and push yourself to get all of the reps provided. Move into your working sets with some excitement to incorporate more “bodybuilding” style moves to finish the workout with a crazy pump! Enjoy it. 👇🏼👇🏼👇🏼 ***Sticking to a lighter weight to control movements and squeeze Warm Up — 5 min. Backwards Incline Walk High Intensity Engagement 1a. Half Kneeling T Spine Sink & Reach — 2 x 8 each 1b. Assault Bike Sprints — 2 x 10 sec on/10 sec off (for 1 min) 1c. KB Snatch to Press — 2 x 10 each 1d. Ab Rollout — 2 x 15 Legs 2a. Heels Elevated Front Squat — 4 x 12 2b. Seated Hamstring Curl — 4 x 15 Chest / Back 3a. Alternating Incline DB Bench — 4 x 12/12/10/10 each 3b. MAG Grip Seated Row (squeeze for 2) — 4 x 12 Back / Shoulders 4a. Single Arm Cross Body Lat Pull (squeeze for 2) — 4 x 12 4b. Seated DB Strict Press — 4 x 12 Arms 5a. Dips — 3 x 12 5b. Wide Grip Barbell Curl — 3 x 15 5c. Straight Bar Overhead Extension (squeeze for 2 sec) — 3 x 15 5d. Light Alternating Hammer Curls — 3 x 12 each