Hinge & press strength + chipper
3 rounds as warm-up:
10 Russian kettlebell swings
:30 supine plank or table hold
+
Every 2:30 for 15:00 (6 sets of each)
1 clean-grip deadlift – build to a heavy rep in the last 1-2 sets
a few dips (ring or bar) or :10-:20 top of dip support
+
For time w/12:00 cap:
45 push-ups or handstand push-ups
45 calories
45 burpees
45 calories
+
5:00-10:00 coach-led mobility