Strength:
5 Rounds
5 x Bench press (135#)
10 x Hammer curls (25#)
15 x Inverted sit ups

5 Rounds

5 x Bench press (155#)
10 x Hammer curls (25#)
15 x Back extensions

Conditioning:
21 then row 750m - 15 then row 500m - 9 then row 250m
Back squat (135#)
Hands off Push ups