07 - 13 - lower strength endurance

Prep - Lunge + Reach - 10m -- Hollow Hold - 20 sec -- Lunge + Kick - 10m -- Side-plank - 20 sec -- repeat 3 rounds, NFT — any mobility can be fit in after these 3 rounds (CARs, Lift-offs, etc.)

Work - 60 / 40 Cals (partner) - 40 / 30 Cals (solo) -- 50 Walking Lunges (add weight) -- 1-2min Accumulated Wall-sit (weight if necessary) -- 80 / 60 Cals (partner) - 50 / 35 Cals (solo) -- 200 Single-unders -- 800m Run (.5 mile)