Hinge & press strength + triplet
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3-5 close-grip bench press, 30X1
6-10 light dual DB death march steps
+
AMRAP in 10:00:
5 burpees
15 Russian kettlebells swings
45 double-unders
10/15/45
15/15/45
and so on, adding 5 rep to the burpees but keeping the swings & DU the same
+
5:00-10:00 coach-led mobility