Single-leg/single-arm + AMRAP
2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 15:00 (5 sets of each):
1st: 8 (so 4/side) alternating barbell reverse lunges
2nd: 8 alternating DB rows from plank
+
For reps:
:60 toes-to-bar
:60 wall balls
:60 calories
:60 rest
:60 calories
:60 wall balls
:60 toes-to-bar
+
3 sets:
8 alternating DB curls
:60 plank
OR
mobility work
*both if time allows