Warmup (2 rounds)
10 bootstrappers
10 band pull aparts
10 cossack stretch per side
10 lunge and twists
10 hip rockers
5 squat jumps
Back squats-Build to mod. heavy set of 10 then
10 @ -5%
10 @ -10%
For Time (25 min cap)-
21 Thrusters (95/65)
21 Pull Ups
800m run
15 Thrusters
15 Pull Ups
600m run
9 Thrusters
9 Pull Ups
400m run
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
