Warm-Up
Wall Slides x 10
Pec Activation

Followed by…

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

Then…

Accessory work
Every minute, on the minute, for 15 minutes (3 sets):
Station 1 – Dumbbell Bench Press x 7-8 reps
Station 2 – Push-Ups x 20 reps
Station 3 – Hanging Leg Raises x 8 reps
Station 4 – Single-Arm Dumbbell Row x 6-8 reps (Left)
Station 5 – Single-Arm Dumbbell Row x 6-8 reps (Right)

Conditioning
Three rounds for time of:
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)
20 V-Ups or Ab Mat Sit Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.