Hinge & press strength + E3O3
3 rounds as warm-up:
5 scap push-ups
10 pvc passthroughs
5 pvc good mornings
+
Every 3:00 for 15:00 (5 sets):
5 close-grip bench press, 30X1
5/side single-arm KB suitcase deadlifts, 3111
+
Every 3:00 for 15:00 (5 sets):
15 calories – your choice, row preferred
10 burpees
*adjust repetitions to allow for :60-:90 rest each interval
+
5:00-10:00 coach-led mobility