Activation

Twenty minutes. If the legs feel heavy, skip and walk.

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

   4 × 6 · 3 RIR

   Light-moderate. Pop.

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

3. Step-up

   2 × 6 / leg · 3 RIR

   Bodyweight is correct.

   Kettlebell: Bodyweight · Rest 90s

4. Side plank

   2 × 20 s / side · 2 RIR

   Out.

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