Squat/pull intervals + lunge/calorie 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
+
5 sets:
:60 of [2 light/moderate overhead or front squats from the ground + accumulate steady strict pull-ups or tough ring rows in remaining time]
:60 rest
+
3 sets for reps:
3:00 of [400′ shuttle run (8 x 25′ out & back) + 50′ dual DB @ shoulders walking lunges (25′ out & back) + max in remaining time calories]
:60 rest
*your choice overhead/shoulders/sides on the lunges
+
3-5 sets:
8 alternating DB curl & presses
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows