Sport or Performance- ***DELOAD***Lower Body Hypertrophy + Mixed Modal Aerobic Metcon
720 Athletics – Sport or Performance
Primer
2 sets:
1/1 Empty Barbell split squat ISO rack pull *5 sec Max effort hold
5/5 Low OB Split Jumps
U-Bar Reverse Lunge
**Start on weakest leg first
3 x 15/15 60%
**During rest 3 x 2/2 FFE hip flexor reach matrix
Metcon (Time)
50 Alt Lateral Step up Jumps 12-16″
40 WallBalls 30/20#
30 Double Unders
20 Goblet Squats 32/24kg
30 Double Unders
40 Wallballs
50 Alt Lateral Step up Jumps
*13min Cap
Performance
A. DB Farmer Hold Reverse Lunge
**Start on weakest leg first
3 x 15/15 60%
**During rest 3 x 2/2 FFE hip flexor reach matrix
B. For time:
50 Alt Lateral Step up Jumps 12-16″
40 WallBalls 20/14#
30 Double Unders/ 80 SU
20 Goblet Squats 24/16kg
30 Double Unders/ 80 SU
40 Wallballs
50 Alt Lateral Step up Jumps