Warm-up:
Jog 1.25 miles

Conditioning:
Run 1000m
100 push ups
10 x Power snatch (99#)

So was destroying this until I got to the snatches.  Sounds weird but my technique is poor and in a fatigued state I had to step back and set up for each one, just didn't trust myself in getting it up.

then

Run 400m
50 sit ups
Run 400m
50 sit ups
Run 400m
50 sit ups
Run 400m

Not for time but 1/4 miles were at 1:45-1:50 pace.