10 - 16 - Strength Endurance + Skill

Feb 10

**Prep -**

Roll-out

5min - back, quads, bottom of feet

Then...

5 - 10 - 15 - 20 - 25

Ski-erg - Cals

Reciprocal Reverse Lunges

(total, not each side)

Hip CARs

3 x 2

Shoulder CARs

3 x 2

Alt. EMOM - 12min

Odd minute: 2-4 Power Clean (add weight each round)

Even minute: 30m Piston Carry

Alt. EMOM - 8min

Odd minute: 4 Push-press (add weight each round)

Even minute: 6 / 9 Assault Bike - Cals

**Finish -**

Heel-float Split-squat Isometric

30 / 30 x 2 - add weight

Lunging Hip Internal Rotation Pails / Rails

5 / 5 - 10 sec pail + 10 sec rail

Shoulder Flexion Rebound Catches

15 / 15 x 2

Josh Nelson

10 - 17 - Capacity + Strength Endurance