Hypertrophy Week 1 Day 2

Dynamic warmup (10 min)

Lower Body - 60-90 sec rest; 60-85% 1RM

Squat - 4x12

Deadlift - 3x15

DB Box(24") Step-Ups - 2x10 each leg; finish first leg before moving to next leg.

Leg Extensions - 3x12

Hamstring Curls 3x12

Iron Mikes (4-count) - 2x20

MetCon

Sled Pushes(3x45's) + Burpees - 5 rnds for time; 50m sled push + 5 Burpees.

Static stretch (10-20 min)

 


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