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 :60 for 15:00 (5 sets of each):
1st: 4-6 L leg single-arm crossbody DB Romanian deadlift
2nd: 6-8 R leg single-arm crossbody DB Romanian deadlift
3rd: :30 solid strict dips, handstand push-ups, or push-up accumulation
+
3 sets for total double-unders:
3:00 of [12 burpees + 15/12 calories + remaining time double-unders]
:60 rest
+
3-5 sets:
10-15 tricep extensions – any variation
10-15 curls – any variation
OR
mobility work