20250930

Training Session Focus: Squat strength and sled work.

Warm Up
2 Rounds
10 Glute Bridges
10 Air Squats
10 Alt. Lunges
10 Inch Worms
20m Empty Sled Push

Work:
1: Barbell Back Squat - 4x5@72-75%
2: Barbell Front Squat - 3x4@67-70%

Conditioning: 4RFT
200m Run
20m Sled Push (heavy)
20m Sled Pull
200m Row

Accessories:
1: Weighted Step Ups - 3x10/10
2: Nordic Hamstring Lowers - 3x5
3: Weighted Hip Thrusts - 3x10
4: Side Plank Hip Lifts - 3x12/12
5: Weighted Standing Calf Raise - 3x15

Cool Down:
Couch Stretch - :30s per side
Calf Wall Stretch - :30s per side
Seated Box Breathing - 2:00