Strength:
"For The Ladies" with a little something extra!

5 Rounds
5 x Bench press (115#)
10 x Hammer curls (25#, 5 each arm)
5 x Back squat (115#)


5 Rounds
5 x Bench press (135#)
10 x  Hammer curls  (25#, 5 each arm)
5 x Back squat (135#)


5 Rounds
5 x Bench press (155#)
10 x  Hammer curls  (25#, 5 each arm)
5 x Back squat (155#)

Treated it like 3 separate workouts with little to no rest in between sets and rounds at each weight.  Focused a bit more on speed not only between sets and rounds but reps as well.  Wanted a bit more a dynamic workout.

Endurance:

Jog 2 miles,

then

8 x 100m stride/sprints