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 each leg
Station 3 – Dead Bugs x 10-12 reps

Then…

Accessory Work
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Alternating Dumbbell Bench Press x 6-8 reps each arm
Station 2 – Landmine Row x 6-8 reps each arm
Station 3 – Hollow Rocks or Hold x 60 seconds

Conditioning
Three rounds for time:
18 Kettlebell (or Dumbbell) Push Press
18 V-Ups or Ab Mats
18 Push-Ups