Barbell Curls 3×12

Seated DB Tricep Extension 3×15

Single-Arm DB Bent Over Rows 3×15/side

Dips 3×12

GOALS + GUIDANCE: This accessory session is focused on building arm and upper-back strength. Choose weights that challenge you in the final few reps of each set while maintaining good form. Move with control on every rep — no swinging on curls and keep a full range of motion on rows and dips

50 Cal Row

50 Thrusters

MCx: 45/35 barbell

MAx: 40 cals, 35/25

MVx: 30 cals, 30 thrusters 25/15

GOALS + GUIDANCE: Push hard on the row but pace yourself enough to go straight into the thrusters with minimal rest. Choose a thruster weight that lets you work in big sets, 15-20 reps. Target 5-7 minutes (10 min cap).