Strength:
5 Rounds
5 x Bench Press (115#)
10 x Hammer curly (30#)
15 x Back extension

5 Rounds
5 x Bench Press (145#)
10 x Hammer curls (30#)
30 second L-sit

5 Rounds
5 x Bench Press (165#)
10 x Hammer curls (30#)
15 x Inverted sit ups

Endurance:
Jog 20 minutes (2.15 miles)