20250709 - “Dead Stop”

Training Session Focus: Heavy ass deadlifts and sprints.

Warm Up:
2 Rounds
10 Banded Good Mornings
10 Fire Hydrants
10 Weighted Glute Bridges
10 Air Squats
10 Alt Lunges
5 Sprint Starts

Work:
1: Sprint Starts - 3x15m, 3x25m
2: Barbell Deadlift - 4x2@90%
3: Single Leg RDLs - 3x10/10
4: Hip Thrusts or GHDs - 3x8

METCON - 4 Rounds (not for time): “Prowler Power”
40ft Sled Push (HEAVY)
20 Air Squats
20 Russian Twists
100m Recovery Jog

Cool Down:
Standing Hamstring Stretch - 1:00
Seated Forward Fold - 1:00
Deep Box Breathing - 2:00