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):
1 ground-to-overhead – your choice c&j or snatch
+
5 sets for reps:
2:00 of [15/12 calories + 12 alternating DB snatches + max in remaining time line-facing burpees)]
:60 rest
+
3-5 sets:
8 dual DB curls
16 band tricep pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows