Weightlifting + intervals + accessory
2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
10 alternating front rack or overhead reverse lunges, light & smooth from the ground
+
5 sets for reps:
2:00 of [12/9 calories + 3 dual DB squat cleans + 3 dual DB thrusters + 3 dual DB squats + max in remaining time CTB pull-ups (or other challenging upper body pull)]
:60 rest
+
3 sets:
10 dual DB curls
20 band tricep pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows