Warm-Up
Couch Stretch x 60-90 seconds per leg
Banded Lat Stretch x 30-60 seconds per arm

Followed by…

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold

Then…

Accessory Work
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Front Squat x 4 reps
Station 2 – Supine Ring Rows x 10-12
Station 3 – Side Plank (Left) x 45-60 seconds
Station 4 – Side Plank (Right) x 45-60 seconds

Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
12 Calories of Assault Bike
12 Ground to Overhead with Bumper Plate 45 pound plate
12 Box Step-Ups