Brett gets after it at 5:30!

Strength/Skill
Bodyweight Bench Press (Ladies attempt .75 BW)
As many reps as possible in 1 big set.  Make sure you have a spotter!
Take 10-12 minutes to build up to your working weight.  I recommend using sets of 3.
Conditioning
5RFT
15 Calorie Row
15 Pushups
15 Air Squats