Hinge & press strength + triplet or AMRAP
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):
1 clean-grip deadlift, 31X1
6-8 alternating DB Z presses (so 3-4/side)
+
5 rounds for time w/7:00 cap:
15 hand-release push-ups or handstand push-ups or 3 mat lengths handstand walk
11 dual DB deadlifts
7 dual DB hang power cleans
+
5:00-10:00 coach-led mobility