Hypertrophy Week 3 Day 4

Dynamic warmup (10 min)

Lower Body - 60-90 sec rest/set

Pause Front Squat - 4x5; 3-5 sec pause at bottom

Barbell Squat Jumps - 3x8; lightweight

Leg Press -4x10

Glute Bridge - 4x12

Standing Calf Raises - 3x20

Broad Jump - 3x10

MetCon

Med Ball Sq. Toss + Row - 10 min. EMOM; 10 MBST + row remainder; repeat top  of every minute

Static stretch (10-20 min)

 


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