Warm-up:
Run 1 Mile

Strength & Conditioning:
5 Rounds
5 x Bench press (115#)
10 x Hammer curls (25#)
15 x Knees to elbows

Run 800m

5 Rounds
5 x Bench press (135#)
10 x Hammer curls (25#)
15 x Weighted sit ups (22#)

Run 800m

Light but good workout.