5 x every 4 min
8 alt. step back lunges

Goal & Intensity
- Build strong, stable, and enduring legs
-We are starting with controlled strength work and finishing with a grind that tests your stamina.
-The first part focuses on controlled unilateral strength (RPE 7–8); the second part is steady effort with rising heart rate and leg fatigue (RPE 8–9).
-Don’t rush the strength work.
-Treat every rep like it’s your first one. Save the higher gear for the endurance piece.
RPE: 7–9 → controlled effort early, hard but sustainable pace in the finisher.
Why: This session develops hip and knee stability, single-leg strength, and leg endurance, all of which carry over to squats, running, and overall athletic balance. The finisher teaches you to maintain form and rhythm under fatigue.