3 sets

Incline Dumbbell Alternating Chest Press  30X0 –  6/arm

3-Point Dumbbell Row (with band around knees to promote glute activation)  21X1 – 6/arm

Standing Behind the Neck Press x 10

-then-

Complete as many rounds and reps as possible in 20 minutes of:

20 air squats

20 Pull-Ups

20 Burpees Over KB