Strength:

Close Grip Bench Press:

4 Sets of 8 Reps
Increase weight but keep to on the light side.

Conditioning:

Death by Burpee / 20 meter Run

Min. 1: 1 Burpee + 20 meter Run
Min. 2; 2 Burpees + 20/20 meter Run
Min. 3: 3 Burpees + 20/20/20 meter Run
Min. 3: 4 Burpees + 20/20/20/20 meter Run

Continue this pattern for as long as possible.