Upper push/pull strength + calorie/lunge/burpee intervals + lower leg accessories

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 shoulder press, 11X1
5-7/side 3-point DB row
+
5 sets for reps:
2:00 of [15/12 calories + 12 alternating bag/ball reverse lunges + line-facing burpees in remaining time]
:60 rest
*high effort on these, intent is fastest pace that might be sustainable, err on the side of too fast
+
accumulate 2:00 hang from bar