SL & SA strength + chipper w/rest + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
Every 3:00 for 12:00 (4 sets):
5-6/side rear foot elevated split squats, 30X0
5-6/side 3-point DB rows, 10X0
+
AMRAP in 10:00:
10 toes-to-bar
500′ shuttle run
+
3-5 sets:
12-16 bicep movement of choice
3-4/side plank clamshells
OR
mobility work