Hinge & press strength + AMRAP
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 3:00 for 15:00 (5 sets):
2 snatch-grip deadlifts, 31X1
4 dual DB shoulder presses – your choice seated/standing/Z
+
For total burpees:
3:00 of [30/25 calories + burpees in remaining time]
:60 rest
3:00 of [25/20 calories + burpees in remaining time]
:60 rest
3:00 of [20/15 calories + burpees in remaining time]
OR
For total calories:
3:00 of [15 wall-facing handstand push-ups + max in remaining time calories]
:60 rest
3:00 of [25 handstand push-ups + max in remaining time calories]
:60 rest
3:00 of [100′ handstand walk (2 x 25′ out & back) + max in remaining time calories]
+
5:00-10:00 coach-led mobility