Flat Bench: 185 x 5 x 5 (Done from chest in power rack--dead stop style)
Front Squat: (Also done dead stop style from bottom position in power rack)
185 x 5
235 x 5
265 x 2,3
Supersetted with DB Row:
140 x 8/8 x 3

Med Ball Lateral throw 8lbs: 8/8 x 3
Flag 5 x 3

Burpee :30
Jump Rope :40
rest :10
repeat 10 times and fall down.