1/2 BW squat
(Using barbell, KB, or sandbag)
1/3 BW KB swing
(Familiarity with the weight you choose will determine whether reps go OH or to eye level)
Self-awareness is the name of the game today. Everyone’s strength-to-weight ratio is different; use understanding of your own to help pick your path.
50 reps of each, uninterrupted
25 reps of each, alternating motions, x 2
15, 15, 10, 10 reps of each, alternating motions each set until reaching 50