Strength 

Bench press 5 x 10 at 70%

Incline DB bench press 5 x 10

Bent-over row 5 x 10

Accessory work 

KB Bottom Up seated press 3 x 10 each arm (as heavy as possible)

Hammer Curls 3 x 10

Conditioning  

Run 400 at about 80% effort

Jog 400 for recovery

Run 400 at about 85 % effort

Jog 400 for recovery

Run 400 at about 90% effort

Jog 400 for recovery

Run a max effort 400 meter

Walk 400 meter for recovery