10292025

10292025
Warm Up
3 rounds
10 Band Pull Apart
10 Ring Row
10 Knuckle Drag
10 Glute Bridge
10 Scap Pull
5 Vertical Jump

Followed by BBWU

Prep
2-3 Sets
6 Tempo RDL
8 KB swing (no band)
6 Banded Good Morning

Build to working weight.

Romandian Deadlift
E2:30 x6sets (15min)
6 Romanian Deadlift
8 Banded KB Swing

Accessory
3 Sets
8-10 Wtd Pull Up (Banded Pull UP)
10 Face Pull
10/10 Single Arm Row
:20-:30s Hollow Hold

Conditioning
5 Rounds for time
5 Rounds for Time:

8 Dumbbell Snatch (50/35)
10 Jump Lunge (5/leg)
12 Sit-Up
Athlete Notes
Today’s focus is on posterior chain power and control.

Move through each RDL with tension—flat back, strong hinge, and an explosive hip drive into the banded swings.

During accessory work, stay precise and controlled; build upper back strength and core stability that supports your lifting.

In the conditioning, aim for smooth, fast transitions—push the pace on the snatches, stay light on your feet in the lunges, and keep your midline tight through the sit-ups. Finish strong, breathing hard but moving well.