Optional 15

Skip if travel or rest wins. If you lift: swings and a 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

   3 × 8 · 4 RIR

   Light. Smile. Stop.

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