Unilateral hinge/press + 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: 8-12 steps light DB death march
2nd: 2-3 wall walks or 4-6 mat lengths handstand walk
+
For reps:
:60 burpees
:60 alternating DB snatches
:60 calories
:60 rest
:60 calories
:60 alternating DB snatches
:60 burpees
+
3 sets:
10 alternating DB curls
:60 plank
OR
mobility work
*both if time allows