Conditioning:
4 Rounds
Run 400m
10 x Push Ups
Row 500m
10 x KB Swings (50#)

then

Row 20 Minutes

then

20 Minutes
Odd Minute - 12 x KB Swings (50#)
Even Minute - 10 x Burpee

So this may seem like a lot but the truth is I was going very slow for the first two portions as I was watching the Oregon Ducks football game while working out.  The last part was a little outside of the comfort range but good for skill work.  The burpees are coming in the open and the KBs were competition style to get myself use to the movement.  Still in the scheme of things a relatively easy day.