Hinge & press intervals + 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 30:00 (10 sets):
5 dual DB Z press or 5-10 strict handstand push-ups (any variation)
10 kettlebell swings – your choice Russian/overhead
200m run or row/bike/ski equivalent @ light/moderate effort
+
3 sets:
15 light band curls
15 light band tricep pressdowns
OR
mobility work
*both if time allows