This is the FULL follow-along workout for WOW 13. You can connect to your big-screen via chromecast or HDMI connection.

For the dumbbell moves in the 30-15 Single-Sided Shredder, I highly recommend you start with the same load you were using at the end of last month's 45-15 PHA circuit. The Lateral Hinge (and its variations in weeks to come) is the weakest movement pattern in the mix. You should be able to get at least 6 reps in 30 seconds for that move. Any less and the load is too heavy. Use that same load for all other dumbbell exercises in the circuit. The sole exception is the Goblet Split Squat Variation where you should use double that load. For example, if you're using a 25-pound dumbbell for the lateral hinge, use that same bell for all other dumbbell moves except use a 50-pounder (or a pair of 25s) for the goblet split squat.

This self-limiting load selection is key to longevity and staying ahead of the recovery curve. Simply seek to gradually work up your loads in 2.5 to 5-pound increments from session to session and week to week.

Remember- Q2 is more about conditioning than strength, so loading is the least of our concerns. You'll be able to focus on heavier loading in the second half of the year. Please continue to be patient and make smart decisions in your training.

IT'S A LONG RACE, SO YOU MUST PACE!

BJG