25th
AM
A. close grip bench press; 3, 3, 2, 2, 1, 1, 1; rest 3mins
45x5, 135x5, 165x3
195x3 - https://www.youtube.com/watch?v=35QdwKro3vA
205x3 - https://www.youtube.com/watch?v=Qnrwxodek2Q
210x2 - https://www.youtube.com/watch?v=1eQHgdEe4-s
215x2 - https://www.youtube.com/watch?v=Q1IGk83gXQg
225x1 - https://www.youtube.com/watch?v=b6X4lg2Og6U
230x1 - https://www.youtube.com/watch?v=QUVhppLNpTs
235xf - https://www.youtube.com/watch?v=XPe0SrV-BfQ

B. HPC 2, 2, 2, 2, 2, 2;r est 2-3mins
45x5, 135x4, 165x3
185x2 - https://www.youtube.com/watch?v=dj70vALs35s
195x2 - https://www.youtube.com/watch?v=VPquUrp5WAo
195x2 - https://www.youtube.com/watch?v=-s1muML6esU
195x2 - https://www.youtube.com/watch?v=KjYk807UBuQ
200x2 - https://www.youtube.com/watch?v=s8d-NKcxbHs
200x(1+f) - https://www.youtube.com/watch?v=oAEuc0SbShI

C. push press build to a max in 6mins
45x5, 135x5, 165x3, 185x1
215xf - https://www.youtube.com/watch?v=bwigxUF0wcs
215x1 - https://www.youtube.com/watch?v=bCOnXTDLlcs
225xf - https://www.youtube.com/watch?v=sdlgTnLsut0
225x1 - https://www.youtube.com/watch?v=93gOlOFE3e8
235xf - https://www.youtube.com/watch?v=OY9bRDeMlYw

+
3 sets 80-90%
AD 50cals
20 single arm overhead walking lunges 40# right arm
30 situps
20 single arm overhead walking lunges 40# left arm
rest 4mins
1 - 6:42 - https://www.youtube.com/watch?v=3q8yR3-E23U
2 - 6:22 - https://www.youtube.com/watch?v=MVIi6Fp0udY
3 - 6:17 - https://www.youtube.com/watch?v=PKf0mWbIIzA

PM
Run 400m 90% effort
rest walk 2-3mins x 6
same pace each run
1 - 1:33
2 - 1:32
3 - 1:28
4 - 1:28
5 - 1:28
6 - 1:28
+
Run 200m 90% effort same split time as 400's
rest 90sec x 4
1 - 45sec
2 - 45sec
3 - 44sec
4 - 44sec