Skip or 15-min flush

Default is skip. If you get twitchy: swings 3×8 light and a walk. No split squats, no Nordics.

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. KB swing

   3 × 8 · 4 RIR

   Light bell. Groove only.

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

3. Dead bug

   2 × 6 / side · 2 RIR

   That’s the whole session.

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