20251007

Training Session Focus: Squat power and sled drive!

Warm Up:
2 Rounds
10 Reverse Lunges
10 Glute Bridges w/ :02 pause
10 Air Squats
10 Burpees
20m Empty Sled Push

Work:
1: Barbell Back Squat - 5x4@75-77%
2: Barbell Front Squat - 3x3@70%

Conditioning: 4RFT
200m Run
25m Heavy Sled Push
25m Heavy Sled Pull
40m KB Farmers Carry (53/35)

Accessories:
1: Weighted Bulgarian Split Squats - 3x8/8
2: Nordic Hamstring Lowers - 3x5
3: Seated Calf Raises - 3x10
4: Seated Leg Extensions - 3x12
5: Alt. Plank Reach Throughs - 3x1:00

Cool Down:
Foam Rolling - Upper Back, Glutes, Hamstrings, and Quads - 1:00 per area

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20251006