The second red-bell day arrives with the program's biggest single movement. Three exercises, 5 sets in total, 2 minutes rest between sets: 10 uneven push-ups alternating sides each rep, 10 side bends into bicep curls alternating arms each rep, and 10 full get-ups - 5 with the bell in one hand, then 5 with the other. One pass through all three is a set.
The get-up is the reason this day has only three exercises. Lying on your back with the bell locked out over one shoulder, you roll up onto the elbow, then the hand, sweep the leg under into a kneeling position and stand up - all with the arm straight and the bell overhead - and then reverse every step back to the floor. One rep asks the shoulder to stabilise, the core to rotate and brace, the hips to drive and the eyes to stay on the bell the entire time. Ten of them, five times over, is a session in itself. The push-ups and the side bend-curl chain in front of it warm the shoulders and grip for the get-up, and the 2-minute rest is there because the get-up spends focus as fast as it spends strength.
Uneven push-up: bell under one hand, floor under the other, chest down, swap hands each rep. Side bend into curl: bend toward the bell, come upright, curl it to the shoulder, lower and pass it to the other hand. Get-up: press the bell up and keep the arm vertical throughout; move deliberately through each stage - elbow, hand, hip, knee, stand - and go back down in the same order, watching the bell the whole way. The bell never dips and the wrist never bends.
Ten get-ups per round, fifty for the day - the bell goes floor to standing and back more times than you will want to count.
Make it Harder: Go through every get-up at half speed, with no stage faster than a 3-count.
Make it Easier: Do half get-ups - up onto the hand and back down - instead of standing all the way.
