Hinge & press strength + triplet
3 rounds as warm-up:
10 alternating single-arm Russian kettlebell swings
10 alternating toe touches from plank
30 single-unders
+
Every :90 for 15:00 (5 sets):
1st: 2 power cleans – drop & reset between reps
2nd: 3-4 dual DB shoulder press – your choice standing/seated/Z
+
For time w/7:00 cap:
7 handstand push-ups or burpees
14 calories
42 double-unders
14/14/42
21/14/42
and so on, adding 7 to the HSPU/burpee but keeping the calories & DUs @ 14 & 42, respectively
+
5:00-10:00 coach-led mobility