Single-leg hinge & upper press strength + intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
Every :90 for 12:00 (4 sets of each):
1st: 6-8 L leg single-arm crossbody DB Romanian deadlift
2nd: 6-8 R leg single-arm crossbody DB Romanian deadlift
+
4 sets for total burpees:
3:00 of [16/13 calories + 16 alternating DB snatches + max in remaining time burpees w/lateral hop/step over the DB]
:60 rest
+
3-5 sets:
12-16 tricep extensions – any variation
12-16 curls – any variation
OR
mobility work