Accessory work

Three sets of:
Rear foot elevated split squat with KB or DB x 6-8 reps each leg
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

Conditioning

Five sets for max calories/reps of

30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings
Rest 2 minutes between rounds