Weightlifting tech + aerobic recovery + accessory
3 rounds as warm-up:
:30 bottom of squat hold
3 table hold to L-sit
15 light Russian kettlebell swings
+
Every :60 for 10:00 (10 sets):
2 hang cleans or hang snatches from just above the knees
*light/moderate & crisp
+
5 rounds (so 20:00) @ easily sustainable effort:
:60 bike
:60 plank
:60 row
:60 single-unders
+
bis/tris!