Hinge & press strength + AMRAP + accessory
2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 12:00 (4 sets):
5 clean-grip Romanian deadlifts
5/side single-arm DB Z press
+
2 rounds for total reps:
:60 calories – your choice
:60 alternating DB snatches
:60 calories
:60 line-facing burpees
:60 calories
2:00 rest
+
3 sets:
6-8 dual DB Zottman curls
:30-:60 hollow hold
OR
mobility work
*both if time allows