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 – Glute Bridges x 10
Station 3 – Paloff Side Steps x 4-5 each side

Then…

Accessory work
Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 60-90 seconds
Kettlebell Rows x 6 reps each arm
Rest 60-90 seconds

Conditioning
Complete as many rounds and reps as possible in 15 minutes of:
20 Lateral Jumps Over Barbell
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
5 Strict Chest-to-Bar Pull-Ups or scaled Strict Pull Ups