10 - 02 - Capacity (a progression, kind of)

### Session 1. - Shake-up or... not

**Prep -**

Dynamic Couch Stretch - ENG (eccentric neural grooving)

30 sec / 30 sec

Dynamic Couch + Abduction

30 sec / 30 sec

*repeat for rounds if you feel like it. Only goal is to loosen the hips a little and the lumbar area*

Then...

15m Bear-crawl - forward

10 / 10 Single-leg Jack Knives

15m Bear-crawl - reverse

20 / 20 - Side-plank - variation

Repeat 3 rounds

Eccentric Sphinx / GHD Back Extensions

5 / 15

**Work -**

20 / 15 - Assault Bike - cals

+

8 D-ball GTS (ground to shoulder)

+

8 Burpee over D-ball

Rest 2min

Repeat 5-8 rounds

**The goal is to maintain output (watts) on the Assault bike more than anything. Working through the other things unbroken or relatively smoothly is a bonus if you can. But as soon as that bike starts you should hard line (not red line) on the Cals. This is a hard effort. Sometimes simplicity kills if your intent is there.