W2/D1

A. Warm Up x 3 Sets A1. Leg swings x 10/side A2. Inchworm push-up x 5 reps A3. Air squats x 10 reps A4. Mountain climbers (heel to hand) x 10 reps A5. Down dog to plank x 5 reps Note: this week you can increase the intensity a little, try for ~RPE 8 on all sets B. 4 Sets B1. Barbell (or dumbbell) back squat 2 x 15 reps at RPE 7-8* 2 x 12 @ RPE 8 *Rest 90 seconds between sets *Start at same weight you used last week, then try to increase on remaining sets C. 4 Sets C1. Half kneeling Arnold Press (single arm) x 12 reps/arm C2. Banded (or dumbbell) bicep curl x 20 reps *Rest 45 seconds between sets D. 3 Sets D1. Rear foot elevated dumbbell RDL x 10/side *Rest 45 seconds between sets *If you struggle with this exercise, you can stick with the staggered stance RDL from last week E. 4 Sets E1. Dumbbell pullover 1 x 20 reps 2 x 15 reps 1 x 12 reps *Rest 45-60 seconds between sets *Increase in weight each set F. Finisher F1. Incline (or regular) push-ups Accumulate 55-60 quality reps as quickly as possible. (Try to add reps from last week) *If you cannot do 8 quality regular push-ups unbroken, then do these at an incline. Make sure your chest touches the ground (or incline surface) on every rep. Break these into as many sets as needed. G. 3 Sets (optional calves) G1. Dumbbell calf raises on plates x 12-20 reps *Rest 60 seconds between sets