Weightlifting + WGM intervals
2-3 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 squat snatch or hang squat clean triple
+
5 sets for reps @ sustainable effort:
:60 strict pull-ups
:60 of [1 squat clean + 2 alternating reverse lunges]
:60 row/bike/ski calories
:60 rest
*tough load w/your choice DB or barbell for the clean & lunge complex, heavy enough that you’ll need to break at least once each round (more breaks is fine, too)
+
5:00-10:00 coach-led mobility