Hinge & press strength + triplet
3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating single-arm Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
2-3 close-grip bench press, 30X1
8-12 dual DB/KB Romanian deadlifts, something like 2010
+
AMRAP in 12:00:
8 line-facing burpees
10 alternating DB snatches
12 calories – your choice
+
5:00-10:00 coach-led mobility