Sport or Performance- Lower Body Hypertrophy + Mixed Modal Aerobic Metcon

720 Athletics – Sport or Performance

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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

1 x12/12 50%

1 x10/10 75%

1 x 10/10 REPS TO FAILURE

1 x Adjusted reps to failure-that weight is used next week so DO NOT FORGET THIS!!

**During rest 3 x 2/2 FFE hip flexor reach matrix

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

10 Front Squat 115/75

15 Box Jump 24/20″

10 T2B

Performance

A. DB Farmer Hold Reverse Lunge

**Start on weakest leg first

1 x12/12 *light

1 x10/10 *Moderate

1 x 10/10 REPS TO FAILURE

1 x Adjusted reps to failure-that weight is used next week

**During rest 3 x 2/2 FFE hip flexor reach matrix

B. 12min AMRAP:

10 DB Front Squat 45/25

15 Box Jump 24/20″

10 V ups w/ jam ball

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