Hill-country legs

Friday after the spin. Do not turn this into a second threshold day.

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

   4 × 6 / leg · 2 RIR

   Drive like a punchy rise. Control the lower.

   Kettlebell: KB goblet step-up · Rest 90s

3. Hip thrust

   3 × 8 · 2 RIR

   Heavy enough that 8 is honest.

   Kettlebell: Double KB hip thrust · Rest 90s

4. KB swing

   5 × 10 · 2 RIR

   Same bell as last week, cleaner.

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

5. Single-leg RDL

   3 × 6 / leg · 2 RIR

   Soft knee, hips square, eyes on a spot.

   Kettlebell: Same with one bell · Rest 90s

6. Suitcase hold

   3 × 30 s / side · 2 RIR

   Ribs stacked. Don’t lean into the bell.

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