W3 / Day 2 👊🏻

Another day, another opportunity to get better. Keep your framework the same in pushing your weights — if you cannot get all of the reps as you increase weight, go back down and make sure to complete all reps! 👇🏼👇🏼👇🏼 Warm Up — 5 min backwards walk High Intensity Engagement 1a. Row Machine — 2 x 250m 1b. Banded Palof Press — 2 x 20 each Legs / Core (Compound 1) 2a. Trap Bar Deadlift — 4 x 12/10/8/6 2b. High Plank KB Pull Through — 4 x 10 each Chest / Biceps (Compound 2) 3a. Bench Press — 4 x 12/10/8/6 3b.Machine Preacher Curl — 4 x 12 Lats / Triceps 4a. Assisted Pull Ups — 4 x 15/12/10/10 4b. Single Arm Tricep Extension — 4 x 12 each (squeeze for 2 sec.) Quads / Shoulders / Core 5a. Leg Extensions — 2 x 20 5b. Half Kneeling Arnold Press — 2 x 15 each Back / Core 6a. Beast Renegade Rows — 2 x 10 each 6b. Seated Row — 2 x 20