Yor's Day 4: Endurance & Conditioning

This high-intensity conditioning day fuels stamina, coordination, and functional strength.

• 🏃 Treadmill Intervals: 30s sprint / 60s walk — 10 rounds
• 🧼 Battle Ropes: 4 sets of 30s on / 30s off
• 💪 Kettlebell Swings: 3 sets of 20 — explosive hip drive
• 🏃‍♀ Burpee Broad Jumps: 3 sets of 6 — cover ground quickly
• 🏋 Plank to Push-Up: 3 sets of 10 — core + shoulder burner

Breath becomes blade — this is assassin-level conditioning.