W3 / Day 1 💥

Welcome to week 3! As you continue to progress through this program, it is important to continue to prioritize movement on those rest days. That said, I hope you have used your last couple of days sparingly! You will notice a few changes in the compound movement reps — as reps decrease, your weight should increase! GET AFTER IT! 👇🏼👇🏼👇🏼 Warm Up — 5 min Backwards Walk High Intensity Engagement 1a. Worlds Greatest Stretch with 2 Push Up — 2 x 5 each 1b. Assault Bike — 2 x 10 sec on / 10 sec off (1 min. total) 1c. KB Swing — 2 x 15 Legs / Core 2a. Back Squat — 4 x 12/10/8/6 2b. Alternating Decline Sit Up Barbell Punch — 4 x 8 each Back / Triceps 3a. Underhand Barbell Row — 4 x 12/10/8/6 3b. Tricep Pushdown (triangle attachment) — 4 x 12 (squeeze for 2 sec) Shoulders / Biceps 4a. Overhead Press — 4 x 12/10/8/6 4b. Cable Bicep Curls — 4 x 12 (squeeze for 2 sec) Hamstrings / Chest / Core 5a. Single Leg Hamstring Curls — 2 x 15 each 5b. Beast Cable Chest Press — 2 x 12 each Delts / Core / Lats 6a. Cable Rear Delt Fly (squeeze for 2 sec)— 2 x 15 6b. High Plank Lat Pull — 2 x 15 each ***notes: keep rest times low, keep your energy high — compound lifts are supersetted with antagonistic movements so that you can go back and forth between exercises QUICKLY! Increase weight each set, FOCUS on the “squeeze” when it says SQUEEZE! Crush it.