Strength

Deadlift (Paused 2 Sec 2 Inches off Floor and 2 Sec at Knee) 75% for 5 x 2, then work up with singles (stay under 85%)

Push Presses 5RM, then -15% for 2 x 5 (last set is 5+)

Conditioning

100 Walking Lunge Steps (unweighted)

60 Push-ups

40 Pull-ups

20 Push Jerks (115lb/75lb)