Hinge & press strength + chipper

3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
4 snatch-grip deadlifts, 21X1
4-5 dual DB/KB Z press
+
For time w/12:00 cap:
24 burpees
36 calories – your choice row/bike/ski
48 alternating DB snatches
24 burpees
36 calories
96 double-unders
+
5:00-10:00 coach-led mobility