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

after each set
10 x Hammer curls
15 x Inclined sit ups
15 x Back extensions

Conditioning:
3 Rounds
Run 400m
12 x Back squat (135#)
10 x Strict chin up