Strength:
Push press
5 - 5 - 5 - 5 - 3 - 1 - 1
89-99-109-119-129-139-149-159

Just working on form with going overhead.

Endurance:
6 x 400m repeats (one every three minutes)
2:00, 1:52, 1:45, 1:40, 1:35, 1:30

Light day.