Conditioning:
4 Rounds
400m Run
10 x Knees 2 Elbows

then

20 Minute
3 x Dead lift (odd minute)
10 x Knees 2 Elbows (even minute)

Dead lifts were light between 199-229# working on overhand grip to work on grip strength.  Knees 2 elbows were just for skill and to work on the abs.  The first workout was just running 400m in 1:40ish pace then doing 10 K2E and resting the remainder of 3 minutes.  Overall a relaxing day.