Weightlifting tech + aerobic
3 rounds as warm-up:
3 table hold to L-sit
15 light Russian kettlebell swings
+
Every :60 for 10:00 (10 sets):
1 hang clean or hang snatch from just above the knees
*light/moderate & crisp
+
5 rounds (so 20:00) @ easily sustainable effort:
:60 bike
:60 plank
:60 row
:60 wall sit
+
bis/tris!