Friday

"Whom I have sent unto you for the same purpose, that ye might know our affairs, and that he might comfort your hearts."
Ephesians 6:22

Strength
4 Sets 
Max reps DB bench press 100/50lb dumbbells
30x Push-press w/45lb barbell
Rest 1 minute

then

4 Sets
20x Axle SDHP 85/55lbs
30yd Dummy drag 185lbs

then

50x Alternating rotational back extension

then

Swim 500m