Warm-up (2 rounds)
10 bootstrappers
10 band pull aparts
10 cossack stretch/side
10 lunge and twist
10 hip rockers
5 squat jumps
Strength-Back Squat
5@60% 1RM
5@70%
max reps@75%
Conditioning
7 RFT:
7 lunges per leg (50/35 DBs)
7 GHD sit-ups
7 30' down and back shuttle run
Rest 1:00 after each round
Optional Accessory Work
21-15-9 reps
box step-ups/side
Barbell hip bridges
New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop
New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop
New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop
