Upper press & single-leg hinge strength + couplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets of each):
5 close-grip bench press (12-14″ between hands)
5/side single-arm single-leg DB/KB Romanian deadlifts, 3011
+
AMRAP in 8:00:
12 calories
2 wall walks or 2 mat lengths handstand walk
14/4
16/6
and so on…
+
5:00-10:00 coach-led mobility work