Upper press & single-leg hinge strength + chipper

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):
4-6 close-grip bench press (12-14″ between hands)
6-8/side single-leg DB/KB Romanian deadlifts, 3011
+
For time w/10:00 cap:
15 burpees
30 calories
90 double-unders
30 calories
15 burpees
+
5:00-10:00 coach-led mobility work