10 -13 - TRACT - Strength Endurance + Skill

Feb 6

**Prep -**

Hip CARs

8 - 5 - 2 *increase intensity*

Duck Walk

15m

Hip Airplanes

2 - 5 - 8

**Work Portion 1.** - achilles and ankle complex

Half-kneeling Kinetic Stretch

30 / 30

Straight into

Single-leg Pogos

15 / 15

x 2 rounds, NFT

Then...

Single-leg Plate Hops

5 / 5

Ankle CARs

3 / 3

x 3 rounds, NFT

**Work Portion 2. -**

Zercher Reverse Lunge

8 / 8

Calve Raise Split-squat Isometric - KOT

20 / 20

Hip Abduction Lift-offs

5 / 5 - 2 sec pause at end range

Josh Nelson

10 - 14 - Strength Endurance + Mobility