Squat strength + AMRAPs + accessory
2 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):
2-2-2-1-1-1 back squats – all solid reps, nothing maximal today unless you’re feeling great
+
3 sets for total calories:
4:00 of [20 dual DB walking lunges + 20 toes-to-bar + calories in remaining time]
:60 rest
+
3 sets:
12 alternating DB curls
12 band tricep pressdowns
OR
mobility work
*both if time allows