Performance

Deadlift 6 x 4 – 4 sets of 6 at 75%

Then:

10-1 KB Swings 24/16kg

1 – 10 Weighted Step Ups with KB 24/20”

Fitness

Deadlift 6 x 4 – work up to a heavy set of 6

Then:

10-1 Russian KBS 24/16kg
1 – 10 Weighted Step Ups with KB 20/12”

Basics – Russian Swing