3 sets as warm-up:
15m unweighted walking lunges
10 light Russian kettlebell swings
1-2 wall walks or 10-20’ handstand walk

Every :90 for 15:00 (5 sets of each):
1st: 2 close-grip bench press, 30X0
2nd: 6-8 moderate DB Romanian deadlifts, 3010
+
5 sets for reps/calories:
:60 perfect push-ups w/hands on DBs or strict handstand push-ups
:30 rest
:60 row/bike/ski calories – choose wisely!
:30 rest
+
5:00-10:00 coach-led mobility

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