10 - 04 - Strength endurance + mobility

Jan 23

**Prep -**

1min - machine of choice

2min - hacky sack

Then...

Inch-worm

30 sec

Dead-hang

30 sec (or around there)

Bear-isometric

30 sec

Prison CARs

3 / 3

Repeat 3 rounds, NFT

Capsular CARs

10 / 10

x 3 - increase band tension each round

**Work -**

Db Seated Clean

10 - 12 - 15 - 12 - 10

Shoulder External Rotation Iso-ramp

10 / 10

Overhead Press

15 - 12 - 10

Wall-walk

Deep Push-up Isometric

15 sec

**Finish -**

Incline Lateral Raises

6-10 e/s x 2 - tough sets

Josh Nelson

10 - 05 - Strength endurance + mobility