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

After each set

10 x Hammer curls (25#)
15 x Back extensions

Then

Bench press 1 - 1 - 1 - 1
185 - 195 - 205 - 215

Just messing around.


Conditioning:
4 Rounds
6 x Back squat (160#)
12 x Pull ups
Run 400ms

(15 mins 45 secs)

Went easy on the runs, still kept moving throughout.