Single-leg/single-arm + up-and-down chipper

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: 10 dual DB alternating reverse lunges – held any way
2nd: 6-10 dual DB bent-over DB rows
+
For time w/12:00 cap:
21 toes-to-bar
42 wall balls
84 double-unders
2:00 rest
84 double-unders
42 wall balls
21 toes-to-bar
+
3 sets:
20 alternating DB curls, light
:30-:60 superman hold
OR
mobility work
*both if time allows