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 5:00 for 30:00 (6 sets):
9 dual DB bench press, build as you go
18 Russian kettlebell swings, should be able to easily be done unbroken
400m run or row/bike/ski equivalent @ light/moderate effort
+
3 sets:
12 light band curls
12 light band tricep pressdowns
OR
mobility work
*both if time allows