10 - 03 - Resonance (Shake-up + legs)

Jan 21

**Prep -**

3 rounds, NFT

10m - Alt. Kick + SLDL + lunge

15m Bear-crawl (forward)

30 sec Rebound

5 Hip CARs

**Work -**

40 - 30 - 20 - 10

Assault Bike - Cals

Walking Lunges (weighted or not, reps or total, NOT each side - so 40 total, 30 total)

Ski-erg - Cals

10 (stays the same)

Then...

800m run

5,000m Bike-erg

**Finish -**

Reverse Lunge

Build towards a tough 6 (hold in either front rack, back rack, or Zercher position)

*at least 4 sets of lunges*

15 / 10 - Bik-erg - Cals

Single-leg Calve Raises

6-12 / 6-12 - 4 sec lower

Josh Nelson

10 - 04 - Strength endurance + mobility