Hinge & press strength + triplet
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):
3-2-1-1-1 close-grip bench press, 30X1
6-9 dual DB/KB Romanian deadlifts, something like 3010
+
AMRAP in 10:00:
50′ burpee broad jump
500′ shuttle run
50′ burpee broad jump
500m row or equivalent
+
5:00-10:00 coach-led mobility