W5/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 B. 1 Sets B1. Barbell (or dumbbell) RDL x 10 reps *Rest 60-90 seconds between sets C. 3 Sets C1. Barbell (or dumbbell) RDL w/ slow eccentric x 8 reps *Rest 60-90 seconds between sets *You can try using the same weight as regular tempo as long as your form stays solid. Otherwise decrease. D. 4 Sets D1. Pull-up negative* x 4-5 reps D2.Reverse grip incline push-ups x 10-15 reps *Rest 60 seconds between sets *Use a band if needed E. 3 Sets E1. Dumbbell Bulgarian split squat x 10/side *Rest 60-90 seconds between sets F. 4 Sets F1. Barbell (or dumbbell) bent over row x 8-10 reps *Rest 60 seconds between sets G. 4 Sets G1. Dumbbell strict press x 7 G2. Dumbbell alternating overhead press x 10 reps (5/arm) G3. Cross body hammer curls x 20 reps *Rest 45 seconds between sets H. 3 Sets H1. Pistol squat to bench (with or without dumbbell) x 10/leg *Rest 60 seconds between sets **If this is too difficult, stick with b-stance squat from last week I. Optional abs I1. 3 Rounds - Cross body dumbbell reach crunch x 10 reps on each side - Dumbbell toe reach crunches x 20 reps - Flutter kicks x 30 reps