Upper press & single-leg hinge + 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):
5-5-5-5-5 shoulder press, 11X1
5/side dual DB single-leg Romanian deadlifts, nice & slow!
+
For time w/12:00 cap:
80 single-arm DB hang clean to overhead
80 calories – your choice bike/row/ski
+
5:00-10:00 coach-led mobility work