TGIF!

Warm-up: Row 4 minutes (easy pace)
3×10:
lunges (5 each side)
Push-up (Work on Strict Form, tight core)
Pick three exercises from the Shoulder Prep

Strength:
Bench Press
2×5 lite sets, then 3×5 heavy (same weight all three sets)

Conditioning:  Not for time, go Heavy and don’t round your back, Good Form
3x:
100m Weighted Carry 90/50 (Stack the weights and carry at your hips.)
10 burpees
100m Weighted Carry 90/50
10 K2E
Rest 2 min

Stretch:
Hip Extension 2 min
Shoulders 2-Ways 1 min each
Middle Splits 2 min

FYI:

Only the Strong Survive  http://www.thepostgame.com/blog/training-day/201205/only-strong-survive-lift-live-longer