10 - 06 - Strength endurance + mobility

TRACTstrength endurance + mobilityintensity 2recovery 2complexity 3lower
Written By Josh Nelson

**Prep -**

12min AMRAPH

Dynamic Lunge

10m

Reverse Bear-crawl

10m

Curtsy Lunge - Lateral Lunge

about 5 - 8 e/s

Plank of choice

30 sec

Rebound

30 sec

**Work -**

E3MOM - 15min block

30-45 sec Bike-erg - build towards sustainable power

+

10 Sissy Squats

Then...

30 sec Ski-erg - build towards sustainable power

+

10 Hack Squats

**Finish -**

Zercher Reverse Lunges

10 - 8 - 6 - 4

+

15 / 10 Bike-erg / Assault bike - cals

+

Hip Internal Rotation - iso ramp

10 / 10 - sec

Tibialis Raises - single-leg, Kb for loading

8-12 e/s x 2

Josh Nelson
Previous

10 - 07 - Capacity (a progression, kind of)
Next

10 - 05 - Strength endurance + mobility