Hinge/press intervals + hinge/press sprint chipper
3 rounds as warm-up:
8 alternating single-leg prisoner good mornings
2 wall walks or a bit of handstand walking/holding
2 standing broad jumps – increase effort rep-to-rep & set-to-set
+
6 sets:
2:00 of [5-15 solid/perfect push-ups + 5 hang power cleans + calories in remaining time]
:60 rest
*build from easy to moderate in both load & calories effort across the 6 sets
+
For time:
4 dual DB Devil’s presses
8 dual DB burpee deadlifts
16 burpees
8 dula DB burpee deadlifts
4 dual DB Devil’s presses
+
5:00-10:00 coach-led mobility