Strength:
 "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 (2# DBs)


5 Rounds
Bench press 5 - 5 - 5 - 5 - 5
155 - 165 - 175 - 185 - 135
After each set 10 x Hammer curls (25# DBs)

Endurance:
10 x 400m run (1:30 break in between)

First 8 between 1:40-1:45 last two 1:52 & 2:00

The last two were extra credit to feel how the slightly slower pace felt.