Workout
10 sets of 10 reps, Bench Press or Strict Press @ challenging weight...
Rest 60 seconds b/w sets
Next,
10 sets of 10 reps, handstand push-ups (or push-ups)
Rest 60 seconds b/w sets
Conditioning...
6 x 400m sprint w/ 2 min rest* b/w efforts
*7 Burpees during rest
Last,
10 sets of 20 reps, sit-ups