Single-leg/single-arm hinge/press + AMRAP + accessory
2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
5/side single-arm/single-leg DB crossbody Romanian deadlifts
5/side single-arm DB Z press
*both movements controlled throughout
+
AMRAP in 10:00:
8 dual DB hang power cleans
10 burpees
12 calories
+
3-5 sets:
20 light tricep band pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows