Single-leg strength + intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc good mornings
5 pvc squats
+
Every :90 for 12:00 (4 sets of each):
1st: 8-10 R rear foot elevated split squats
2nd: 8-10 L rear foot elevated split squats
*load w/DB, KB, or ball/bag in goblet/bear hug position
+
5 sets for total calories:
2:00 of [300′ shuttle run + 150′ tough Farmer’s walk + max in remaining time calories]
:60 rest
+
3-5 sets:
8-10 bicep curls
8-10 tricep pressdowns/extensions
OR
mobility work