Strength:
Bench press 5 - 5 - 5 - 5 - 5 - 5
135 - 145 - 155 - 165 - 175 - 185

after each set
10 x Hammer curls (25#)
15 x Inverted sit ups

Conditioning:
3 Rounds
400m Run
21 x K2E
12 x Back squat (135#)

Timer malfunction led to me losing track of how long the workout took, pretty sure it was around 12 minutes.  Went a little slow on the runs 1:50-2:00, didn't know how much the K2E and squats would take out of me and didn't want to die.  Felt pretty good throughout though.