Strength

Bench Press
5×3/3/3 (+lbs) [Close/Neutral/Wide Grip]
*compete all 9 reps in one set, re-rack the bar to change grip*

Conditioning

800m Run
Then;
4 Rounds
40 Sit-ups
20 KB Sumo Deadlift High Pulls (32/24)
Then;
800m Run