Weightlifting tech + aerobic
3 rounds @ easy effort:
4 alternating slow Turkish get-up + windmill
:30 superman
+
Every :90 for 15:00 (10 sets):
1 tall snatch
1 overhead squat
+
15:00 @ continuous pace/effort:
15 calories – your choice bike/row/ski
12 V ups
9 Russian kettlebell swings
+
bis/tris!