Squat strength + intervals + 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):
3 overhead squats from the ground
+
5 sets for reps:
2:00 of [5/side moderate single-arm DB thrusters + 15/10 calories + max in remaining time strict pull-ups]
:60 rest
+
3 sets:
16 alternating dual DB curls
16 band tricep pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows