Hypertrophy Day - Full Body/ Functional

Warm Up

General Warm Up - 5 Minutes of cardio machine work

Dynamic Movement
2 sets
- Standing Arm Circles 10/10 (wider with each repetition)
- Torso Rotations 10/10
- Jumping Jacks 20
- Air Squats 15
- Push Up 10

Hypertrophy Work

Superset 1
1: Single Arm Dumbbell Overhead Press - 3x10/10
1: Dumbbell Renegade Rows - 3x12

Superset 2
2: Kettlebell Swings - 3x12
2: Plank - 1:00

Cool Down

Stretch anything that feels tight! Don’t forget to foam roll! Target those parts so we can prevent as much soreness as possible and we can strive for the best recovery possible.