Hinge & press strength + E3O3 WGM
3 rounds as warm-up:
5 prisoner good mornings
10 pvc passthroughs
10 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets):
2 snatch-grip deadlifts, 31X1
4-6 standing dual DB Arnold presses, 21X1
+
Every 3:00 for 15:00 (5 sets):
10 kettlebell swings (overhead if no shoulder limitations)
10 burpees
200m run
*should have roughly :60 of rest each round, cut run distance if needed
+
5:00-10:00 coach-led mobility