Single-leg strength + ascending couplet
3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 15:00 (6 sets, 2 sets of each variation):
sets 1-2: 10 overhead walking lunges
sets 3-4: 10 front rack walking lunges
sets 5-6: 10 bar on back walking lunges
+
AMRAP in 7:00:
3-6-9… pull-ups
6-12-18… wall balls
*so 3/6, 6/12, 9/18, and so on, adding 3 to the pull-ups and 6 to the wall balls each round
+
3 sets:
12 alternating DB curls, light
:30-:60 superman or Sorensen hold
OR
mobility work
*both if time allows