This is the final week of the Hypertrophy Cycle. I hope it has been given you the muscular growth and gains that it was designed for. Remember, training is only 1/3 a program; you can't neglect proper nutrition/recovery. Crush it, guys!
Dynamic warmup (10 min)
Lower Body - 60-90 sec rest/set
Tempo Back Squat - 4x8
BB Box step ups - 3x10 each leg; perform reps on one leg before moving to other
BB RDL - 4x12
Leg Extension - 3x12
Hamstring Curl - 3x12
Sled Push - w/ 3 45# plates on sled, perform 4x150m sled pushes
Wall Ball Squat Toss + Burpee - 8 min AMRAP; Start with 1 WBST + 1 Burpee, add 1 rep of each/set. Continue Ladder until time cap is reached.
Static stretch (10-20 min)