Weightlifing tech + aerobic recovery
3 rounds as warm-up:
:30 bottom of squat hold
:30 table hold
15 light Russian kettlebell swings
+
Every :90 for 12:00 (8 sets):
3 hang cleans or hang snatches from just above the knees
*moderate & crisp
+
2 sets:
3:00 bike
3:00 row
3:00 of [10 box step-ups + :30 plank on ground or rings + 50 single-unders]
+
bis/tris!