WGM intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 Russian kettlebell swings
+
Every 5:00 for 30:00 (6 sets):
10 tough walking lunges – any variation (DB/KB/bag/ball/barbell)
10 toes-to-bar or 5 bar muscle-ups
400m row or ski/bike equivalent
*high effort throughout while still allowing for at least 2:00 of rest each set
+
3-5 sets:
6-8 bicep curls
6-8 tricep presses
*any variation works
OR
mobility work