two day workout week
8–12 reps per exercise (or 30–45s per exercise). 3 rounds each pair. 2 rounds finisher.
Day 1
- Pull-Ups × Air Squat
- Inverted Row × Single-Leg RDL
- Archer Push-Up × Reverse Lunge
- Hanging Knee Raise × Mountain Climbers
Day 2
- Chin-Ups × Bulgarian Split Squat
- Push-Up × Step-Up
- Dips × Glute Bridge
- Plate Pinch Carry × Russian Twist
References
- Dr. Mike Israetal