20251003

Training Session Focus: Posterior chain and sled work.

Warm Up
2 Rounds
30 Mountain Climbers
10 Alt. Bird Dogs
10 Downward Dogs
10 Glute Bridges
10 KB Swings
20m Empty Sled Drag

Work:
1: Barbell Deadlift - 4x4@72-75%
2: Barbell Deficit Deadlift - 3x3@70%

Accessories:
1: Bulgarian Split Squats - 3x8/8
2: Single Leg DB RDLs - 3x10/10
3: DB Side Bends - 3x12/12
4: Weighted Back Extensions - 3x10
5: Plank - 3x1:00

Cool Down:
Foam Roll - Upper Back, Glutes, Hamstrings - 1:00 per area