20250716 - “Dead End Sprint”

Training Session Focus: Heavy deadlifts & sprint transition work.

Warm Up:
2 Rounds
10 Banded Good Mornings
10 Single Leg Glute Bridges
5 Sprint Starts
5 Pause Air Squats
2:00 Jog or Row

Work:
1: Sprint Ladder: 2x15m, 2x25m, 1x50m (mod effort)
2: Barbell Deadlift - 4x2@90-95%
3: DB RDLs - 3x10
4: Weighted Hip Thrust - 3x8
5: Plank - 3x1:30

METCON - 3RFT: “Grind Set”
15 KB Swings (70/53)
12 Goblet Lunges
10 Box Jumps (24/20)
8 Burpee Box Jump Overs
200m Run

Cool Down:
Seated Forward Fold - 1:00
Lying Spinal Twist - :30s per side
Foam Roll Hamstrings - 1:00 per side