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Default off. If you need to move: 10 minutes of easy swings and a walk. Nothing that makes you sore.

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 × 6 · 4 RIR

   Tiny bell. That’s it.

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