Conditioning

Untimed, but fast as possible
Ecomill Run - 0.30, 0.25, 0.20, 0.15
Jacob's Latter - 30 feet, 25 feet, 20 feet, 15 feet
Kettlebell Swing - 4x20

10 Minutes of boxing

Plank Pulldown - 3x10.....22.5

The JB got easier as I got more used to it, will have to increase the amount of feet on it next time.

Upper Body

I only did upper again today because I am doing legs with one of the trainers tomorrow.

Bench Press
warm up
135x5
135x3
work sets
185x3
205x3
225x3
225x3

Wide Pulldown - 3x8....34

Incline Bench Press - 3x8.....155

Cable Row - 3x8....34

Plank Pulldown
25x10
30x10
30x10

Good workout, felt strong on the bench press.  The plank pulldown is a killer ab move.