Strength (15 minutes)

Bench Press 5 reps @ 65% of 90%1RM
Bench Press 5 reps @ 75% of 90%1RM
Bench Press 5+ reps @ 85% of  90%1RM

Rest as needed between sets. (Click on the last set to enter the reps you actually did)

Conditioning

Part 1.  (10 minutes)

10 – 8 – 6 – 4 – 2

Kettlebell Swings ( 70 / 53 lbs)
Toes to Bar.

Part 2.  (10 minutes)

Row –  1000m Time Trial