Warm-Up
Thoracic PAILs & RAILs 
Wall Slides x 10 reps
Y’s, T’s & W’s x 10-15 reps per position

Followed by…

Three Sets:
Donkey Kicks x 5-10 reps
L-Sit Progression x 10 reps (hold each rep for 3-5 seconds)
Rest 30-60 seconds

Accessory Work
Every minute, on the minute, for 12 minutes (3 sets)
Minute 1 – L-Seated Dumbbell Press x 10 reps
Minute 2 – Dumbbell Push Press x 15 reps
Minute 3 – Hollow Hold or Rock x 35-45 seconds
Minute 4 – Band Pull-Aparts x 30-40 seconds

Conditioning

As Many Rounds/Reps As Possible in 10 minutes
3 Dumbbell Man-Makers
6 Strict Pull-Ups or Ring Rows
9 Burpees