# 💪 Day A

Sunday, April 6, 2026 · Upper/Lower Focus

3 rounds, 60-90s rest between rounds

Warmup

5 min treadmill walk + arm circles + hip circles

Main Circuit
KB Swings (two-arm)
20 lb · 10 reps
Bench DB Press
10 lb pair · 15 reps
Goblet Squats
20 lb · 15 reps
Overhead DB Press
10 lb pair · 10 reps
One-arm Rows
12 lb · 10/side
DB Lunges
bodyweight · 6/leg

## 🔥 Core Finisher

2 rounds, minimal rest between exercises

Dead Bugs
bodyweight · 10/side
Russian Twists
10 lb · 20 total
Plank Hold
bodyweight · 30-45s
⚠️ Elbow watch: Avoid full lockout on pressing/pulling. Keep slight bend at bottom of curls.