Strength
20 Minutes to Establish a 1RM
Push Press
(This should NOT be a jerk. It must be a dip, and then full extension upwards with no re-bend in the knees)
Sam-110#

Conditioning
Pick one station for the entire time:
20 Minutes for total distance of :45 Seconds Moderate Pace, :15 As hard as Possible

Row
Bike
Run
Ski Erg
Jump Rope
Step-ups (45/35 20/16” Box)

Sam-Row 4070M. 45Sec@2:30/500M/15Sec@2:00/500M