11 - 01 - Lower Strength Endurance

Mar 3

**Prep -**

15m Bear-crawl

15m Reciprocal Lunge

3 / 3 Oblique Dips - pause at end position, inhale and exhale as you "tent"

3 + 3 Deck Squats

Repeat 2 rounds

Then...

Hip Flexion Lift-offs - near end range

5 / 5

GHD Back Extension Circles

10 - overall reps

**Work -**

Combo Squats

5 / 8 - weight that is tolerable, tough, but not to failure

x 3 - this is working weight

Assisted Pistol Squats

5 / 5 + oscillations at end range - til failure

x 2

Split-squat Isometric

45 / 45 x 1 - add weight if applicable

Single-leg Hip Thrust

6 / 6 x 2

Zercher / Regular Jefferson Curls

8 x 2

Josh Nelson

11 - 02 - Upper Strength Endurance