Fatigued SL intervals + chipper + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
Every 3:00 for 15:00 (5 sets):
10/8 calories – your choice bike/row/ski
10 steps dual DB/KB walking lunge – DB/KBs held any way
*hard calories followed by heavy lunges
+
For time w/10:00 cap:
600m row
50 wall balls
400′ (8 x 25′ out & back) Farmer’s walk, tough
30 wall balls
+
3-5 sets:
10-15 band bicep curls
10-15 band tricep pressdowns
OR
mobility work