10 - 17 - Capacity + Strength Endurance

Feb 17

**Prep -**

Shoulder Internal Rotation CARs

15 / 15

Shoulder External Rotation CARs

15 / 15

Standing Shoulder CARs

10 / 10

In between each:

5 Earthquake Push-ups

20 sec Chaos Plank

**Work -**

30 - 20 - 10

Row / Ski-erg - Cals

Overhead Press

Then...

1/2 Bodyweight in Assault Bike - cals

10 - 15 - 20

Bike-erg - Cals

Weighted Reverse Lunges

Then...

Single-leg Hip Thrust

6 / 6 x 3 - working up to a tough 6 across sets

Then...??

800m run

Josh Nelson

10 -18 - Strength Endurance + Mobility