Warm-Up
1200 Meter run(70% pace)
4 Rounds of Cindy
5 Pull-Up
10 Push-Up
15 Air Squats

Strength
5 Rep Max Bench Press
then...
2xME Bench Press @ 85%

Conditioning
"Half Wilmot"
3 Rounds
50 Air Squats
25 Ring Dips