Hinge & press strength + couplet
3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating single-arm Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
8 clean-grip Romanian deadlifts, light & controlled (something like 3011)
4-8 light bench press – your choice barbell, dual DBs, floor press
+
For time/10:00 cap:
10-8-6-4-2 dual DB Devil’s press
250-200-150-100-50′ dual DB Farmer’s walk
+
5:00-10:00 coach-led mobility