Endurance: 8 x 400m Run (2 min rest between)
 (1:52, 1:39, 1:39, 1:45, 1:45, 1:39, 1:39, 1:45)

 Everything felt strained today, leg muscles were fatigued which in turn made the relatively easy pace feel difficult. By the fourth run I was sucking it up. The last four while not that fast were great for mental conditioning, with how much they sucked and being able to push through it will help me when I get to that point but my body is feeling better and I'm really able to push myself.

 Strength: 5 Rounds
Deadlift 5 - 5 - 5 - 5 - 5
 (183 - 223 - 233 - 243 - 253#)

Seated box jump 5 - 5 - 5 -5 - 5
 (24 - 27 - 30 - 30 - 30 inches)

5 Rounds
Close grip bench press 5 - 5 - 5 - 5 - 5
(115 - 135 - 155 - 175 - 185#)

After each set,
20 x Hammer curl (25#) 10 each arm
15 x Weighted sit up (33#)