Weightlifting + WGM intervals
2 rounds as warm-up:
10 alternating toe touches from plank
:05-:10/side single-arm hang from bar (or :10-:20 2-arm hang)
5 air squats w/alternating single-arm reach overhead
+
10:00 to build to a challenging hang power snatch or hang power clean triple
+
4 sets for total reps @ sustainable effort:
:60 row/bike/ski calories
:60 alternating DB power cleans or alternating DB power snatches, tough
:60 burpees w/lateral hop over the DB
:60 row/bike/ski calories
:60 rest
+
5:00-10:00 coach-led mobility