Light force

Peak week on the bike. Gym is maintenance only.

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. Squat pattern

   3 × 4 · 3 RIR

   70–75%. Speed up.

   Kettlebell: Goblet or double front-rack squat, same sets · Rest 150s

3. Hip hinge

   3 × 5 · 3 RIR

   Easy RDL.

   Kettlebell: Single or double KB RDL. Soft knees, bar-speed hips. · Rest 150s

4. KB swing

   3 × 8 · 3 RIR

   Crisp and done.

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