Accessory

4×6-10 Dumbbell Single Arm Strict Press (Build to a heavy 6-10 reps across sets) (each side)
3×10-15 Dips (stop 2-3 reps from failure or at 15) (Ring or Bar dips)
3×10 Barbell Skull Crushers + 10 Dumbbell Lateral Raises (Moderate/Heavy across all sets)
*Superset movements as desired

-then-
3 sets
30 Second Side Plank (each side)
20 Deadbugs
20 Alternate V-Ups

Conditioning

“Atreus”
8 Sets (1 Set every 2 Minutes)
12/10 Calorie Row
12 Burpee over Rower