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 – Single-Leg Glute Bridges x 10
Station 3 – Dead Bugs x 10-12 reps

Then…

Accessory work
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps
Station 2 – Landmine Press (Right) x 8-10 reps
Station 3 – 25-30 Banded Overhead Triceps Extensions
Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells

Conditioning
Five rounds for time of:
12 Calories of Assault Bike
12 Dumbbell Push Presses
12 Push-Ups