Strength:
5 Rounds
5 x Bench Press (115#)
10 x Hammer Curls (25#)
10 x Strict Toes to Bar
then
5 Rounds
5 x Bench Press (135#)
10 x Hammer Curls (25#)
10 x Back Extensions
then
5 Rounds
5 x Bench Press (155#)
10 x Hammer Curls (25#)
10 x Inverted Sit Ups

Endurance:
5 Rounds
Row 500m
10 Push Ups
Run 400m

(24 mins 48 secs)