Single-leg/single-arm + up & 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 :60 for 15:00 (5 sets of each):
1st: 5 L leg single-arm/single-leg DB crossbody Romanian deadlift, 4011
2nd: 5 L leg single-arm/single-leg DB crossbody Romanian deadlift, 4011
3rd: 2-3 wall walks or 4-6 mat lengths handstand walk
+
For time w/10:00 cap:
10 dual DB Devil’s press
30 calories
150 double-unders
30 calories
10 dual DB Devil’s press
+
3 sets:
:30-:60 hollow hold
5 slow & controlled YTW
OR
mobility work
*both if time allows