Endurance:
8 x 400m (1:30 rest in between)

Yep on tread mill with 1.5% incline all at 1:45 pace.

Conditioning:
Diane
21 - 15 - 9
Deadlift 225#
Handstand push ups

Treated this more like a strength session than a conditioning.  Like it or not after the interval session the dead lifts felt super heavy and with only knowing strict handstand push ups those were done broken up and slow.  Overall a really good day of training.