Warm up:
 Banded Scarecrow 30-60 seconds per position
Wall Slides x 5 
Scapular Push-Ups x 10-15 reps Followed by… Pec Stick (or Medicine Ball Activation) x 90 seconds Followed by… Every Minute on the Minute for 4 minutes (2 sets):

Station 1 – Glute Bridges x 10 
Station 2 – Paloff Side Steps x 4-5 each side Then… Strength:
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps @ 21X1 Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. Workout:
Two rounds for time of:
30 Calories of Rowing
25 Toes to Bar
20 Single-Arm Dumbbell Push Press* (25/17Kg) *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. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.