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):
6-8/side KB suitcase deadlift
6-8/side single-arm DB Z press
*both movements controlled throughout, keep hips squared throughout the suitcase DLs
+
AMRAP in 10:00:
10 burpees
15 Russian kettlebell swings
20 calories
+
3-5 sets:
15 tricep band pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows