Warm-up:
Jog 1 mile


Strength:
15 x Back squat (170#)

So I think I psyched myself out on this one.  Felt heavy from the beginning and while it would have been very close I think I may have been able to get through it.  Going for it again on Sunday.

Bench press 3 - 3 - 3 - 3 - 3
135 - 155 - 175 - 195 - 205(5)

Went for a max set on the end.

3 Rounds
15 x Pull overs (25#)

Conditioning:
3 Rounds
15 x Dips
20 x Inverted sit ups
20 x Back extensions

then

3 Rounds
20 x Hammer curls (30#)
15 x Perfect push ups

Cool-down:
20 minute row