Taper lift

The work is done. This is a reminder, not a stimulus.

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 × 5 · 3 RIR

   Empty bar to moderate. Perfect.

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

3. KB swing

   3 × 8 · 3 RIR

   Groove.

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

4. Dead bug

   2 × 6 / side · 2 RIR

   Then leave.

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