Hinge & press strength + chipper
3 rounds as warm-up:
15 band pull-apart
10 alternating toe touches from plank
5 prisoner Kang squats
+
On a 15:00 clock:
build to a max shoulder press single from the ground, then build from there to a moderate & solid clean-grip deadlift single
+
For time w/10:00 cap:
400m run
45 calories – your choice
50 burpees
+
optional 5:00-10:00 coach-led mobility