11 - 06 - lower strength endurance

**Prep -**

Hinge + Press

10

Thoracic Rotations

3 / 3

*Athleticism* -

Pistol ~ Roll ~ Third-world Squat

3 / 3

easy-easy-medium-easy-easy "hops"

15m / 15m x 3-5

Single-leg Hops

5 / 5 x 2-4

10 cals - machine of choice

+

30m Bear-crawl

+

10 Hollow Swings

+

5 / 5 One-sided Jefferson Curl

**Work -**

Combo Squats

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

x 3 - this is working weight

Single-leg Land-mine Hip Thrust

6 / 6 x 2 + Strip sets x 2 (-10 lbs per strip set)

Zercher / Jefferson Curls

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

**Finish -**

Single-leg Calve Raises + Split-squat

12 / 12 x 2