Single-leg strength + little AMRAP
3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 12:00 (6 sets, 2 sets of each variation):
sets 1-2: 8 overhead walking lunges
sets 3-4: 8 front rack walking lunges
sets 5-6: 8 bar on back walking lunges
+
4 rounds::
:60 strict pronated pull-ups or tough ring rows
:60 double-unders (stop early if you get to 60 reps)
:60 calories – your choice
:60 rest
+
3 sets:
10 alternating DB curls, light
:30-:60 superman or Sorensen hold
OR
mobility work
*both if time allows