Single-leg/single-arm + AMRAP
3 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: 12 dual DB walking lunges – held any way
2nd: 6 alternating DB rows from plank
+
For reps:
:60 pull-ups
:30 rest
:60 wall balls
:30 rest
:60 calories
:30 rest
:60 calories
:30 rest
:60 wall balls
:30 rest
:60 pull-ups
+
3 sets:
:30-:60 hollow hold
:30-:60 superman hold
OR
mobility work
*both if time allows