STRENGTH: Three sets of: Bench Press x 6-8 reps Rest 15-20 seconds Dynamic Push-Ups x 10-12 reps Rest 2 minutes between sets CONDITIONING: Against a 4-minute running clock, with 2-minutes rest between sets, complete four sets of the following for max reps of pull-ups: 200m Run Push Press @ 75/45 x 20 reps Pull-Ups x Max Reps