W2/D3

A. Warm-up x 2 Sets A1. High knees x 30 reps A2. Butt kickers x 30 reps A3. Jumping jacks x 30 reps A4. Plank shoulder taps x 10 reps A4. Lunge & reach x 5/side A5. Lying thoracic twists x 10 seconds/side B. 4 Sets B1. Barbell (or dumbbell) RDL 1 x 10 reps 3 x 12 reps *Rest 60-90 seconds between sets *use the same weight from last week or slightly heavier C. 3 Sets C1. Band-assisted (or regular) pull-up* x 6-8 reps C2. Dips on bench or rings/dip bar x 8-15 reps *Rest 60 seconds between sets *Try to add some additional reps this week. D. 3 Sets D1. Dumbbell curtsy lunge x 10/side *Rest 60-90 seconds between sets E. 4 Sets E1. Barbell bent over row x 10 reps *Rest 60 seconds between sets F. 4 Sets F1.Banded (or light dumbbell) bent over y-raise x 10 reps F2. Banded (or light dumbbell) bent over reverse fly x 10-15 reps F3. Seated concentration curl x 10 reps/side *Rest 45 seconds between sets G. 3 Sets G1. Pause goblet squat x 10 reps *Rest 60 seconds between sets H. Optional abs H1. 3 Rounds - Hip lifts x 30 seconds - Crunching heel taps x 30 seconds - Hip lifts x 30 seconds - Crunching heel taps x 30 seconds *Rest 60 seconds between rounds Then, 1-2 minute low plank hold