Hinge & unilateral strength + mixed modal
3 rounds as warm-up:
5 hanging knee raises w/short pause @ top
5 slow push-ups
5 slow prisoner good mornings
+
Every :90 for 15:00 (5 sets of each):
1st: 4-5 barbell shoulder presses, 11X1
2nd: 8-10 alternating dual DB crossbody Romanian deadlifts, slow & controlled
+
10:00 @ high but sustainable effort:
10 dual DB shoulder-to-overhead
10 calories
10 push-ups or 10 handstand push-ups
10 calories
+
5:00-10:00 coach-led mobility