Row & Burst

Builds a strong upper back, fixes posture, and balances out all the pressing.

1. 1.Hinge over with a flat back, free hand on a bench or thigh
2. 2.Let the KB hang, shoulder long
3. 3.Pull the elbow back along your ribs
4. 4.Squeeze the shoulder blade - don't shrug
5. 5.Lower with control, full stretch 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

Bulletproofs your knees and opens up tight hips. Teaches an upright torso under load.

1. 1.Hold the KB at chest height, elbows tucked in
2. 2.Feet shoulder-width, toes slightly out
3. 3.Sit between your hips - knees track over toes
4. 4.Go as deep as you can with a tall chest
5. 5.Drive through mid-foot to stand