Punches + posterior

Think seated climb, not CrossFit. Crisp, then done.

1. Raise the temperature

   1 × 5 min · 4 RIR

   Easy bike, jump rope, or two rounds of KB swings + world’s greatest stretch. Hips warm before anything heavy.

   Kettlebell: Two-hand swing, light bell, 2 × 10

2. Step-up

   3 × 8 / leg · 2 RIR

   Slightly higher box than last week if balance is there.

   Kettlebell: KB goblet step-up · Rest 90s

3. Single-leg hip thrust

   3 × 8 / leg · 2 RIR

   Shoulders on a bench. Hips square.

   Kettlebell: Single-leg glute bridge, 10 / side · Rest 90s

4. KB swing

   5 × 8 · 2 RIR

   Heavier bell than Monday’s warm-up. Snap, park it, breathe.

   Kettlebell: This is the main course. Hinge, snap, float. Not a squat. · Rest 75s

5. Nordic eccentric or slider

   3 × 6 · 2 RIR

   Three-second lower. Hands ready to catch.

   Kettlebell: Slow KB RDL, 6 · Rest 90s

6. Pallof press

   3 × 8 / side · 2 RIR

   Anti-rotation. That’s a bike in a crosswind.

   Kettlebell: Pallof press or suitcase hold if you only have bells. · Rest 45s