Punchy + hamstrings

These are the 30–90 second fire-road kicks, on the ground.

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. High step-up

   4 × 6 / leg · 2 RIR

   Box at mid-shin to knee. Control the eccentric.

   Kettlebell: KB goblet, same box · Rest 90s

3. Walking lunge

   3 × 8 / leg · 2 RIR

   Even steps. Don’t crash the back knee.

   Kettlebell: Farmer-carry lunges · Rest 90s

4. KB swing

   5 × 6 · 2 RIR

   Heavier. Six crisp reps, rack it.

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

5. Single-leg RDL

   3 × 6 / leg · 2 RIR

   Light enough to keep the hip from rotating.

   Kettlebell: Same · Rest 90s

6. Side plank reach

   3 × 6 / side · 2 RIR

   Hips stay high when the hand moves.

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