30 sec/side Standing Single Leg Medicine Ball Adduction
8/side Side Lying Banded Abduction (2 sec hold at the top)
8 Wide Stance Inchworms
8/side Bird Dogs
15 No Jump Burpees
(Straps can be used with double overhand grip)
1 Legless Rope Climb
10 Box Jump Overs (24/20)
8 Clapping Push Ups
12 DB Hang Clean & Jerks (50/35)
12-10-8
Close Grip Bench Press
Rest 30 secs
Fat Bar Pendlay Row
Rest 90 secs
AQAP complete:
15-12-9
DB Skull Crushers
Rest 30 secs
DB Biceps Curls
Rest 90 secs
Rest 2 mins between sets
Then go straight into Sumo Deadlifts