10 - 19 - TRACT - Strength end. + Mob

Feb 24

**Prep -**

8 - 12 - 16 - 20

Bike-erg - Cals

RFE Split-squats (total)

Quadruped Hip CARs

3 /3 - squeeze tennis ball between calve and hamstring

Hip Abduction Lift-offs

6 / 6 x 2

Hip Abduction + Internal Rotation Lift-offs

6 / 6 x 2

Straddle Kinetic Stretch

6 x 1

Couch Stretch Lift-offs

6 / 6 x 2

**Work -**

Conventional Deadlift

8 - 1

*on even number sets, perform:*

Standing Hamstring ENG (eccentric neural grooving)

75% effort e/s

**Finish -**

30 sec Rebound

1 Sissy Squat + 1 every round

30 sec Rebound

15 sec Sissy Squat Iso + 5 each round

Repeat 5 roundsRFE Split-Squats

Josh Nelson

10 - 20 - TRACT - Strength end. + mob