W1/D3

A. Warm-up x 2 Sets A1. Mountain climber x 20 reps A2. Kneeling thoracic twists x 5/side A3. Down dog foot pedal x 10 reps A4. Cobra pose hold x 20 sec A5. Bodyweight split squat x 10/side A6. Prisoner good morning x 10 reps A7. Banded pass-throughs x 8 reps Note: For today’s workout, choose weights that are moderately challenging, ~RPE 7-8 (weight that feels like a 7/10 difficulty). You don’t need to go to failure today. We’re just getting started so give yourself some room to grow over the coming weeks. Today’s workout will be shorter than the coming weeks. B. 3 Sets B1. Barbell (or dumbbell) RDL x 10 reps *Rest 60 seconds between sets C. 3 Sets C1. Band-assisted (or regular) pull-up x 6 reps* C2. Dips on bench or rings/dip bar x 8-12 reps *Rest 60 seconds between sets *If you can do 6 pull-ups without assistance and good form, do that instead; if you can do dips on rings/dip bar, do those instead. (If you have access to ring/dip bar, you can also add a band for assistance.) D. 3 Sets D1. Dumbbell split squats x 10/leg *Rest 60-90 seconds between sets E. 3 Sets E1. Barbell bent over row x 8 reps *Rest 60 seconds between sets F. 3 Sets F1. Dumbbell alternating overhead press x 16 reps (8/arm) F2. Dumbbell cross body curls x 16 reps (8/arm) *Rest 45 seconds between sets G. 2 Sets G1.Goblet squat x 10 reps *Rest 60 seconds between sets H. Optional abs 4 Rounds - Boat pose “U”-lifts x 10 reps - Shotgun sit-ups x 10 reps - Single arm dumbbell overhead pass sit-ups x 10 reps *Rest 30 sec b/w sets I. Optional mobility x 3 sets I1. Birddog x 10 reps, slow & controlled I2. Hip airplane x 3 reps (hold onto something if needed)