Strength:
"For The Ladies" with some of this and some of that!

5 Rounds
5 x Bench press (125#)(first was at 115# but it felt to light)
10 x Knees 2 elbows
5 x Dead lift (183#)


5 Rounds
5 x Bench press (145#)
10 x Knees 2 elbows
5 x Dead lift (203#) 


5 Rounds
5 x Bench press (165#)
20 x  Hammer curls  (25#, 10 each arm)
10 x Knees 2 elbows

Had to stop the dead lifts after the second go round, hands were getting shredded and a tear was going to happen.  Decided to put in some curls for good measure.  

Endurance:
Running
1.5 Mile warm up
8 x 100m stride/sprint (1 every minute)
.5 Mile cool down
100m were between 15-18 seconds, was pretending it was the first 100 of a 400m sprint.