Weightlifting + intervals + accessory
3 rounds as warm-up:
6 slow alternating bird dogs
6 slow alternating dead bugs
6 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
2 hang power cleans
+
5 sets for total calories:
2:00 of [5 bar-facing burpees + 7 deadlifts (light up to 135/95) + 5 bar-facing burpees + calories in remaining time]
:60 rest
+
3 sets:
20 alternating DB curl & press
:20 hollow hold – emphasis on low back pressed into ground
OR
mobility work
*both if time allows