Hinge & SA press strength + couplet
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 3:00 for 15:00 (5 sets)
2 touch-and-go clean-grip deadlifts
6-8 dual DB Z press
+
AMRAP in 7:00:
1 wall walk
5 Russian kettlebell swings
3/15
5/25
and so on, adding 2 to the wall walks & 10 to the swings…
+
5:00-10:00 coach-led mobility