Warm-Up
Overhead Movement Prep
Pec Activation

Then…

Accessory work
Five sets of
Dumbbell Z-Press x 8-10 reps
Rest 60 seconds
Stationary Dips x Max Reps
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds

Conditioning
Complete as many rounds and reps as possible in 9 minutes of
9 Dumbbell Push Presses
9 Push-Ups
18 Mountain Climbers