Press & hinge strength + E3O3
3 rounds as warm-up:
10 pvc passthroughs
10 scap push-ups
5 pvc good mornings
+
Every 3:00 for 15:00 (5 sets):
3-3-2-2-2 close-grip bench press, 30X1
3/side single-arm DB crossbody Romanian deadlifts, light & controlled throughout
+
5 sets:
2:00 of [run to 1st pole and back + 12 Russian kettlebell swings + max in remaining time strict handstand push-ups or T hand-release push-ups]
:60 rest
+
5:00-10:00 coach-led mobility