10 PVC Pipe Hip Hinges
10 Banded Pull Throughs
10 Banded Hip Romanian Deadlifts (use band from post with band to your hips so the band pulls you back to the post: )
30-20-10 Deadlifts (225/155)
21-51-9 Strict Ring Dips
10 Alternating DB Snatches (50/35)
1 Rope Climb (scale to 2 Lay to Stands)
25 Wall Balls (20/14)
AQAP complete 3 rounds of:
300/250m Row
30-20-10 Kipping HSPUs
30-20-10 Double KB Hang Snatch (35/20)
*You can switch the KB for DBs (35/20)
Complete 3-4 sets of:
6/side Alternating V-UPs
5 V-UPs
4 Straddle V-UPs
15 sec Hollow Hold
15 sec Hollow Rocks
Rest 90 secs