Hinge & press strength + triplet
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)
3 touch-and-go clean-grip deadlifts
3-5/side single-arm DB Z press
+
AMRAP in 12:00:
2 wall walks
4 burpees
9 calories
12 Russian kettlebell swings
OR
AMRAP in 12:00:
4 power cleans, 185/125
8 strict handstand push-ups
12 calories
+
5:00-10:00 coach-led mobility