Hinge & upper press strength + couplet w/a bonus
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):
3 clean-grip deadlift singles (pause & reset between reps)
5-10 strict handstand push-ups or 5-10 dual DB Z presses, 10X1
+
For time w/10:00 cap:
3 rounds of [20 alternating DB snatches + 15 burpees w/lateral hop/step over DB]
105 double-unders
+
5:00-10:00 coach-led mobility work
