Hinge & press strength + chipper

2 rounds as warm-up:
20 alternating toe touches from plank
20 alternating single-arm Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
6-8 good mornings, light
6-8 dual DB/KB Z presses
+
For time w/10:00 cap:
25 push-ups or handstand push-ups
500′ shuttle run (10 x 25′ out & back)
50 alternating DB snatches
500′ shuttle run
25 push-ups or handstand push-ups
+
5:00-10:00 coach-led mobility