Strength:
Bench press 5 - 5 - 5 - 5 - Max
135 - 145 - 155 - 165 - 170(10)

after each set

20 x Hammer curls (10 each arm)
25 - 30 - 35 - 40 - 45

then

Back squat 5 - 5 - 5 - 5 - 5
135 - 150 - 165 - 175 - 185

after

Dips Max - Max - Max - 10 - 10

21 - 25 - 23 - 10 - 10

Endurance
8 x 400m Run (2 min break in between)

All between 1:44 - 1:46 each run, pretended it was 5k pace each run.