Hinge strength + couplet/chipper
3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
Every 2:00 for 10:00:
5-4-3-2-1 snatch-grip deadlifts
+
2 rounds for time w/15:00 cap:
30 dual DB Devil’s presses
60/45 calories or 600m run
OR
For time w/15:00 cap:
40 row calories
40 strict handstand push-ups
40 row calories
40 kipping handstand push-ups
40 row calories
+
5:00-10:00 coach-led mobility