Strength:
Bench Press 5 - 5 - 3 - 3 - 1 - 1
135 - 155 - 165 - 175 - 185 - 195

Conditioning:
"Helen"
3 Rounds
Run 400m
21 KB Swings (50#)
12 Pull Ups

(11 mins 08 secs)

Lesson learned today is that lack of sleep and a large piece of carrot cake before working out make things a lot harder.  Still the carrot cake was delicious and I would say it was worth the pain.