1. squat - 5x3
2. snatch deadlift - 4x3
3a. 2kb racked lunge walk - 3x5/5
3b. 2kb squat - 3x10
3c. 2kb swing - 3x10
- see video below
- perform as one giant set with no rest between exercises, 2 minutes rest between sets
- beginners use little or no weight for lunges and squats, perform quality reps, then use a single bell for swings
- you can use a single bell in a goblet position if necessary, then swing it
- swing bell inside or outside leg, whatever you prefer
4. back lever holds - 6-10x10 seconds
- use the progression that you can properly hold for the given time
- 60 seconds rest
2. snatch deadlift - 4x3
3a. 2kb racked lunge walk - 3x5/5
3b. 2kb squat - 3x10
3c. 2kb swing - 3x10
- see video below
- perform as one giant set with no rest between exercises, 2 minutes rest between sets
- beginners use little or no weight for lunges and squats, perform quality reps, then use a single bell for swings
- you can use a single bell in a goblet position if necessary, then swing it
- swing bell inside or outside leg, whatever you prefer
4. back lever holds - 6-10x10 seconds
- use the progression that you can properly hold for the given time
- 60 seconds rest