Weightlifting + intervals + accessory
2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
1 squat clean – build to a heavy single for the day
+
4 sets for cals/reps:
:90 calories – your choice
:60 alternating single-arm DB hang clean to overhead, tough
:30 double-unders
:60 rest
+
3 sets:
6-8 dual DB curls
12-16 band tricep pressdowns
:20 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows