20250702 - “Break Ground”

Training Session Focus: Deadlifts and working on our sprint transitions.

Warm Up:
2 Rounds
10 Banded Good Mornings
5 Depth Jumps
5 Step-Through Lunges
10 Glute Bridges
:30s Skater Hops

Work:
1: Barbell Deadlift - 4x3@85-90%
2: Sprint Starts - 3x15m, 3x25m (rest as needed b/t sets)
3: Single Leg DB RDLs - 3x8/8
4: Hip Thrusts - 3x10
5: Hamstring Curls - 2x10/10

METCON - 5RFT: “Sled Dog”
30m Sled Push & Drag (athletes choice)
25 Cal Bike
20 KB Swings (70/53)
15 Sit Ups

Cool Down:
Standing Forward Fold - 1:00
Half-Kneeling Hip Flexor Stretch - 1:00 per side
Seated Spinal Twist - :30s per side