Warm Up
Sledge pull or pushing 3x20m with empty sledge/light weight. Rest 1 min bwn.
then
2 rounds total, 5 reps on each movement and do all 4 movements to other side before switching : R/L
Single leg RDL
Reverse Lunge
DB Snatch
Half Kneeling press
Men use 10 and 15kg and Women use 7.5 and 12.5kg on second round.
rest 1 min bwn round