Heavy & Hard

Builds posterior chain strength - glutes, hamstrings, back. The most transferable lift you'll do.

1. 1.Stand with feet hip-width, KB between your feet
2. 2.Hinge at the hips, soft knees, flat back
3. 3.Grip the handle, brace your core, then drive through your heels
4. 4.Stand tall, glutes squeezed - don't lean back
5. 5.Lower with control, reset on the floor each rep

Full-body conditioning in one rep. Builds work capacity, mental grit, and burns serious calories.

1. 1.Drop your hands to the floor, kick feet back to a plank
2. 2.Chest to floor (or a controlled push-up)
3. 3.Hop or step the feet back to your hands
4. 4.Stand and jump with arms overhead, light clap if you like
5. 5.Land soft, straight into the next rep - find a sustainable rhythm

Builds vertical pushing strength and crazy-strong shoulders, triceps, and core.

1. 1.Start in the rack - KB on the back of your forearm, elbow tucked
2. 2.Brace abs and glutes hard, don't let your back arch
3. 3.Press straight up, don't push the head forward
4. 4.Lock out overhead, biceps by the ear
5. 5.Lower with control to the rack