10 - 14 - Strength Endurance + Mobility

Feb 10

**prep -**

3 rounds, NFT

- Hip CARs - 3 / 3

- Rebound / Jump rope - 30 sec

- Reciprocal Reverse Lunge - 15m

- Ankle CARs - 3 / 3

Then...

Jack-knives

12 / 12 x 2

One-sided Jefferson Curl

6 / 6 x 2

Back Extension - circles

**Shake -up -**

8 - 12 - 16 - 20

Assault / Row - Cals

Walking Lunges

Half-frog - Hip Abduction Iso Ramp

1 / 1

Then...

Assisted Pistol Squat

1 / 1 - 5-10 sec eccentric

Oscillations at bottom position

til failure e/s

**Finish -**

Regular Deadlift

8 x 3 - 85%

Standing Hamstring - ENG (eccentric neural grooving)

85% effort e/s x 3

Josh Nelson

10 - 15 - Strength Endurance + Mobility