Warm-up
Banded Scarecrow x 30-60 seconds per position or Crossover Symmetry
Wall Slides x 5
Scapular Push-Ups x 10-15 reps

Accessory Work
Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Push-Ups, 1 second hold at the top, 1 second decent, 1 hold at the bottom, 1 second up x 10 reps
Minute 2 – 50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
Minute 3 – Strict Toes to Bar or Hanging Leg Raises x 6 reps
Minute 4 – Push-Ups x 20 reps
Minute 5 – 50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)

Conditioning
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire and work. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Box step up and over is also allowed.