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: 5-7 R rear foot elevated split squats, 3010
2nd: 5-7 L rear foot elevated split squats, 3010
+
4 sets for total upper pulling reps:
3:00 of [400′ shuttle run (25′ out & back) + 250/200m row or equivalent bike/ski/Runner + max in remaining time tough upper pulling variation (CTB, MU, strict/kipping chin-over-bar, etc.]
:60 rest
+
3-5 sets:
5 dual DB Zottman curls
10-15 tricep band pressdowns
OR
mobility work