1. squat- 8x2
2. stiff leg deadlift - 4x4
3. 1 Kb complex x 3 rounds, switch hands after the entire set is complete, rest as necessary after each full round
- 1kb snatch - x10
- then overhead walk x 20 meters
- 1kb clean & jerk - x10
- then rack walk x 20 meters
- 1kb swing - x10
- then farmers walk x 20 meters
4a. ab rollouts - 3x15
- use straps or wheel, or even do inch worms by walking your hands out on the floor and walk them back in towards toes
4b. ghr - 3x6
- if you do not have access to a glute ham bench (ghb) then make your own natural glute ham raise like I did or have a partner hold your feet