10 - 11 - TRACT - Strength endurance + mobility

Feb 3

Perform 3 rounds of the following:

Hip CARs

6 - 4 - 2

Kb Hip Shifts

4 - 8 - 12

Reciprocal Forward Lunge

8 / 8 - reps, not meters

Then...

Hip Extension Pail / Rail

10 / 10 - perform 3 per side

Heel-float Wall sit

30 sec x 2

**Work -**

Heels-elevated Front Squat

20 sec - avoiding lock out

Pigeon to Hip Abduction

10 / 10

Curtsy to Lateral Lunge

5 / 5

x 4 rounds, rest as needed between

**Finish -** - "optional"

Assault Bike - Cals

100

Josh Nelson

10 - 12 - Resonance + Shake-up