Warm-Up
Wall Slides x 10
Pec Activation

Followed by…

Every Minute on the Minute for 6 minutes (2 sets)
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Banded Glute Bridges x 10
Station 3 – Lat Insertion Pull-Ups x 5-10 reps

Then…

Accessory work
Three sets of:
Dumbbell Bench Press x 8 reps
Rest 45 seconds
Band-Resisted Face Pulls x 8-10 reps
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds

Conditioning
Complete as many rounds and reps as possible in 15 minutes of:
30 Lateral Jumps over the Bar
20 Push-Ups
10 Strict Pull-Ups, Strict Ring Rows or Scaled Strict Pull Ups