Upper Body/Midline Strength

Training; 

I/Y/T drills, x10 of each, 2-3 sets
 +
partner strict pull-up ladder, 1-5-1 (supinated up the ladder, pronated down the ladder)

then,

10-15 seated DB press
10-15 supinated barbell row
10-15 lateral raises
x 8 sets
rest 60 seconds or less between each set

then, 

AMRAP in 15 minutes: 
20 anchored sit ups
15 sec R side bridge
15 sec L side bridge
5 in place inch worm
10 DB Russian twists each direction