Single-leg race work

Pair with Friday’s recovery spin. This is the gym version of microbursts.

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

   3 × 5 / leg · 2 RIR

   Crisp drive. Imagine a root and a gate.

   Kettlebell: KB goblet · Rest 90s

3. KB swing

   5 × 6 · 2 RIR

   Snap. Sit down when the float fades.

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

4. Reverse lunge

   3 × 6 / leg · 2 RIR

   Forward shin vertical. That’s a seated climb.

   Kettlebell: Farmer lunges · Rest 90s

5. Hamstring slider

   2 × 6 · 2 RIR

   Slow. Don’t cook Tuesday’s VO2.

   Kettlebell: Slider or slow RDL · Rest 90s

6. Side plank

   3 × 30 s / side · 2 RIR

   Quiet hips.

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