Accessory work
Every minute, on the minute, for 16 minutes:
Minute 1 – Dumbbell Shoulder Strict Press x 6-8 reps
Minute 2 – Band Pull-Aparts x 20 reps
Minute 3 – Push Ups x 12 reps (Tempo 1111 – 1 sec down, 1 sec hold at the bottom, 1 sec push up, 1 sec hold at the top)
Minute 4 – Prone Plank x 30-40 seconds

Conditioning
Five rounds for time of
20 Lateral Jumps Over Barbell
10 Dumbbell Push Presses
10 Toes to Bar or Hanging Knee Raises