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Hypertrophy Week 4 Day 4

Dynamic warmup (10 min)

Lower Body - 60-90 sec rest/set

Front Squat - 4x6

KB Lunge - 4x12 per leg; 16-20kg/hand

Leg Press - 4x12

Reverse Hyperextension - 4x10

Glute Bridge - 3x8

Standing Calf Raise - 4x12

MetCon

KB Snatch + Row - 10 min EMOM; 5 KB Sn./arm, row for remainder; repeat every minute on the minute.

Static stretch (10-20 min)


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