Hypertrophy Sunday
warmup :: 2x
20 Air squats
10 pushups
10 min AMRAP x3
Each group works for 10 mins then we switch. Aim to do at least 4 rounds of each exercise within the 10 mins.
Group A: Glutes
8 - DB hack squats
8/8 - deficit split squat (front foot on 45 plate)
Group B: Upper Body
8 - Bench DB chest press
8/8 - Bench DB Chainsaw rows
Group C: Abs n Cardio-ish
30 - mountain climbers
20 - hallow rockers
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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