Hips and hamstrings

Short on purpose. Saturday is the last big long.

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 × 6 / leg · 2 RIR

   Controlled.

   Kettlebell: KB goblet · Rest 90s

3. KB swing

   4 × 8 · 2 RIR

   Moderate. Perfect shape.

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

4. Hip thrust

   3 × 8 · 2 RIR

   Full lockout, no over-arch.

   Kettlebell: Double KB · Rest 90s

5. Dead bug

   3 × 6 / side · 2 RIR

   Home.

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