Hinge & upper press strength + triplet
3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets of each):
5 clean-grip deadlift singles (pause & reset between reps)
5-10 strict handstand push-ups or 5 dual DB Z presses, 11X1
+
5 rounds for time w/10:00 cap:
7 burpees w/lateral hop/step over DB
14 alternating DB snatches
28 double-unders
+
5:00-10:00 coach-led mobility work