Hinge & press strength + couplet
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):
2-2-1-1-1 close-grip bench press
4-8 dual DB or KB deadlifts, 31X1
+
AMRAP in 7:00:
3 ground-to-overhead any way, light/moderate (should be able to do touch-and-go triples or very quick singles even when fatigued)
35 double-unders
6/35
9/35
and so on, adding 3 reps to the barbell but keep thing DUs at 35 throughout
+
5:00-10:00 coach-led mobility