Spend about 10–12 min
3 Rounds, smooth pace:
10 Ring Rows (activate pulling & scap control)
10 Kettlebell Deadlifts (same weight you’ll swing or slightly lighter)
8 Slow Push-Ups (full body tension)
10 Air Squats
5 Burpees (just to practice rhythm)
Then:
2 Rounds (build to workout intensity):
5 Russian KB Swings (build speed)
5 Chest-to-Bar or scaled pulling option
5 Fast Burpees
✔ Coaching Notes
Keep the warm-up intentional but not exhausting — aim for RPE 4–5.
Last 2 rounds should feel like “controlled fast” so the first round of the workout doesn’t shock your system.
Focus on shoulder stability during pulling and hip snap during swings to save grip later.