W3 / Day 3 💥

Today’s tip: RPE (rate of perceived exertion) — work each set at an RPE of 8. This means at rep 8, you should be able to squeeze 3 to 4 more reps out with some struggle. Remember — struggle is good!!! Crush 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