Run out, work bells, run back. 5 rounds of [block lap + KB couplet]. The run is the rest. The bells are the rest from the run. Both feel like work by round three.
Run a full block lap between every KB round. The bell waits for you to come back. Lap times shouldn't crater. If round 3 lap is 60s slower than round 1, the KB block is too heavy.
Wake up the hips and lungs before the first lap.
Half-block out, half-block back. Conversational.
5 halos slow, 5 goblet squats with a 2-sec pause at bottom. Continuous.
Open the adductors before the laps.
Lap the block, hit the couplet, repeat. No floor rest.
Steady aerobic. Last 100m pick it up slightly. Land at the garage door breathing through your nose.
Done with bells. One easy victory lap.
Slow. Walk the last 60m. Done.
Walk plus three holds. Move on.
Hold a wall or the bike.
Forearm on doorframe, step through.
Front leg ER, back leg IR.
The block is the metronome.
The bells are the seasoning.
THE BLOCK.