Upper press & single-leg hinge + triplet

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):
5-4-3-2-1 push press
5/side single-arm single-leg crossbody DB Romanian deadlifts, nice & slow
+
3 rounds for time w/15:00 cap:
31 Russian kettlebell swings
25 push-ups
19 calories – your choice
+
5:00-10:00 coach-led mobility work