FitU Monthly WK 22: 

• Make sure to warm up by walking, biking, jogging in place, sidestepping, or jumping rope for a few minutes before warm-up exercises.
• Allow up to 3 minutes rest between the exercises with red blocks and 45 seconds to one minute rest between isolation/easier lifts. Keep an eye on recovery between sets. 
• If your goal is to build more upper body, lean down, or recomp, do the additional upper body lifts on Days 3 and 6.
• Note on rep ranges – you don’t have to go up in reps each week. If you stay with the same number of reps, increase the weight slightly, slow down tempo, or add pause reps to increase difficulty.