Long AMRAP

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 Russian kettlebell swings
+
AMRAP in 30:00 (!!!!!):
600m row or equivalent
7 deadlifts, moderate up to 185/125
8 bar-facing burpees or handstand push-ups
9 V ups
+
3-5 sets:
:15-:30 hollow hold or rock
6-8 light dual DB delt raises
OR
mobility work