09 - 03 - capacity + creativity

level 2capacitycreativity

Dec 5

Prep -

CAR everything - thoracic, shoulder, elbow, hip, knee, ankle - 5 of each

Then...

Single-leg RDL - Kick

15m

Bear-crawl

15m

Side-plank - whatever variation

20 sec e/s

Repeat 2 rounds, NFT

Work -

2-4-6-8-10-8-6-4-2

D-ball to Shoulder

Ski-erg - Cals - can replace with 30m Sled-push

9 / 6

Bike-erg - Cals

10-15-20-25-30-25-20-15-10

Josh Nelson

09 - 04 - back mitigation + strength endurance