11 - 04 - Lower Strength endurance

**Prep -**

5 Spine CARs

10 Spinal Floss

30 / 30 x 2 Rebound

Hip Internal Rotation Lift-offs

5 / 5 - max effort each rep

Then…

10 cals - machine of choice

+

30m Bear-crawl

+

10 Hollow Swings

+

5 / 5 One-sided Jefferson Curl

x 2-3 rounds, as needed

**Work -**

Combo Squats

4 / 8 - weight is up 10-20 lbs from last week

x 3 - this is working weight

Single-leg Land-mine RDL

5 / 5 x 3 - 2 RIR / 85% effort

Zercher / Jefferson Curls

8 x 2 - pick a weight you can feel challenged by

**Finish -**

KOT Lunge Isometric

45 sec / 45 sec x 1 - max effort, add Db's for weight

Single-leg Calve Raises + Split-squat

12 / 12 x 2