Strength:
5 Rounds
5 x Bench Press (125#)
10 x Hammer Curls (25#)
10 x Knees to Elbows

then

5 Rounds
5 x Bench Press (145#)
10 x Hammer Curls (25#)
10 x Good Mornings (45#)

then

3 Rounds
5 x Bench Press (165#)

Endurance:
4 Rounds
Row 500m
Run 400m

(17 mins 29 secs)

Really needed to workout today.  On to the next one.