7 Sets of 3 Reps @ 85+% 1RM
5 HSPU (FB Deficit HSPU 4-6 inches)
10 KB Swings (55/35, FB only if you're doing if you're doing deficit HSPU 70/55)
15 V-Ups (FB TTB)
I may have posted this video before, but it's so damn good. The lyrics are true and still a good song to listen to.