Warm-up:
Jog 1 mile

Strength:
Dead lift 5 - 5 - 5 - 5 - 5
223 - 223 - 223 - 223 - 223

5 Box jumps before and after each set.

Conditioning:
Angie
100 Pull ups
100 Push ups
100 Sit ups
100 Air squats

So today was a rough piece.  While box jumps felt good the weight on dead lifts felt much heavier and withing the first 25 pull ups and push ups the lactate acid in my arms felt like cement.  Definitely time to rest incorporate some rest days in.