Hinge & 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):
4 halting clean-grip deadlifts w/:01 pauses just below the knees on the way up & down each rep, re-set between reps
6-8 dual DB Z press, 11X1
+
3 rounds for time w/9:00 cap:
15 Russian kettlebell swings
15 calories
15 push-ups
+
5:00-10:00 coach-led mobility work