Keep the pattern

Test is Saturday. Cut the load ~30%. Leave the gym wanting more.

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. Squat pattern

   3 × 5 · 3 RIR

   Easy weight. Perfect shape.

   Kettlebell: Goblet or double front-rack squat, same sets · Rest 150s

3. Hip hinge

   3 × 5 · 3 RIR

   Touch-and-go, no grind.

   Kettlebell: Single or double KB RDL. Soft knees, bar-speed hips. · Rest 150s

4. Split squat / lunge

   2 × 6 / leg · 3 RIR

   Bodyweight is fine.

   Kettlebell: Reverse lunge, bells in farmer carry. Own the front heel. · Rest 90s

5. Side plank

   2 × 25 s / side · 2 RIR

   Then go home.

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