Upper press & single-leg hinge 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):
3 close-grip bench press (12-14″ between hands)
12 steps light/moderate dual DB death march
+
AMRAP in 8:00:
8 burpees
10 Russian kettlebell swings
14/12 calories
+
5:00-10:00 coach-led mobility work