W7/D2

A. Warm-up x 2 sets A1. Banded pullover x 10 reps A2. Plank shoulder taps + plank twist x 3 sets (of 4+2) A3. Hanging hollow body hold x 10 seconds B. 4 Sets B1. Banded pull-up with slow eccentric x 3-5 reps *Rest 45 seconds between sets **Try to slow down the descent to 3-4 seconds; Use as light of a band as possible but where you can get at least 3 sets C. 4 Sets C1. Banded single arm high row x 10-15 reps per arm *Rest 30 seconds between sets *Pause each rep at the bottom and focus on squeezing your back D. Core x 3 sets D1. Hollow body rocks x 10 seconds D2. Hollow body hold x 10 seconds D3. Rocking plank x 10 seconds D4. Plank hold x 10 seconds *Rest as needed between sets *Bend knees on hollow rocks/hold to modify