Strength:
A little workout I like to call "For the Ladies!"

5 Rounds
5 x Close grip bench press (115#)
10 x Hammer curls (25# DBs)


5 Rounds
5 x Close grip bench press (135#)
10 x Hammer curls (25# DBs)


5 Rounds
5 x Close grip bench press (155#)
10 x Hammer curls (25# DBs)



Ah yah, getten that chest and arms right.  You know!  Just kidding working on bench to get my press stronger and throwing in some high rep curls to build some muscular endurance in the arms.

Warm-up:
1 mile run (8 mins 45 secs)

Strength:
Back squat 5 - 5 - 5 - 5 - 5
135 - 155 - 175 - 185 - 200(4)

Weight chin ups 3 - 3 - 3 - 3 - 3
25 - 35 - 45 - 50 - 55

Conditioning:
5 Rounds
10 x KB swings (50#)
10 x Push ups
10 x Weighted sit ups (33#)

Not for time, but went fast with no breaks.