today was endurance legs, so here is the workout:

downhill skiers 2mins
iso calf raise 2mins
sumo squat 1min

1 min rest

alt side lunge then 4 mountian climbers 2mins
reverse/forward lunge 2mins
iso hip bridge 1min

1 min rest

10 split squats with each leg repeat 2mins
iso good mornings 2 mins
overhead squat 1 min

1 min rest

front, side, roundhouse kicks 4 mins
basic footwork movement 1min

1 min rest

alt step ups with knees 2mins
alt side lunge 2min
deck squats 1min

1min rest

squat thrust 1min
alt reaching lunge 2mins
downhill skiers 2mins(killer by this point)

1 min rest then move to finale which is......

100 bodyweight squats

legs are jello!!

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overall goal is 185lbs 7% bodyfat