Hypertrophy Day
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Warm up:
10 reps each, except Carioca
Carioca, 50m
Lunge with a twist
Inchworms
Lateral lunges
Frankensteins
Knee jumps
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Bench press, 3x20
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Squats, 3x20
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Back extensions, 3x20
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Barbell row, 3x10
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3x
10 leg extensions
10 calf raises
10 Glute-ham raises
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3x
5-4-3-2-1
Kettlebell clean and press
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4x 400m sprint
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4x 100m sprint
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