Warm-Up.
Banded Scarecrow x 60 seconds per postion
Reverse Snow Angels x 10

Followed by…
Two Sets:
30 seconds of Hollow Hold
30 seconds of Dumbbell Floor Press (light-medium weight)
30 seconds of Wall Sit hold
60 seconds of Double-Under or Jump Rope Practice
Rest 30 seconds

Accessory work
Three sets of:
Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
Ab Mat Sit Ups x 20 to 30 reps
Rest 45 seconds

Conditioning
Five rounds for time of:
12 Stationary Dips; use rings, matador or boxes
12 Dumbbell Push Presses
12 Burpees