Hinge & upper press strength + AMRAP + accessory
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
5 snatch-grip deadlifts, 21X1
5-10/side single-arm DB bench press or floor press
+
AMRAP in 10:00:
Calories – your choice row/ski/bike
*begin every 2:00 (including the start) w/14 burpees
+
3 sets:
10 bicep movement of choice
:15-:30/side star plank
OR
mobility work