Toji's Day 3: Endurance & Core

Agility, resilience, and unbreakable midline control. This day targets stamina and a bulletproof core.

• 🛫 Assault Bike Intervals: 6 rounds of 30 sec sprint / 90 sec rest — all-out effort.
• 🤼 Hanging Leg Raises: 4 sets of 12 — slow and controlled.
• 🏋 Plank to Push-up: 3 sets of 60 sec — keep hips level.
• ❄ Russian Twists: 3 sets of 20 reps — weighted if possible.
• 🏃‍♂️ 1-Mile Jog or 10 Min Shadow Boxing: Active cooldown and conditioning.

Endurance sharpens edge — keep moving, keep breathing, stay deadly.