Single-leg & upper pull strength + MWG intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 alternating 90/90 sit
+
Every 3:00 for 15:00 (5 sets of each):
4-6/side split squats (can be flat or with an elevated rear or front foot if desired)
4-6 bent-over barbell rows
+
5 rounds for reps:
2:00 of [200/175m row + 5/side single-arm DB thrusters + max in remaining time double-unders]
:60 rest
*DB load should allow for unbroken sets of 10 total thrusters again
*double-unders for everyone today, even if you’re still working on making them consistent or even getting your first!
+
3 sets:
10-12 band tricep pressdowns
10-12 bicep curls – any variation
OR
mobility work