running intervals (2-2 min work-rest, 20:00 m/mi rest, no incline)
4x 8:34 min/mile
4x 8:00 min/mile

1x5 deadlift (5x135, 5x185, 3x205, 1x225 then 1x5x235)
3x5 bench press (5x45, 5x95, 3x115, 1x135 then 3x5x140)

2 rounds:
5 towel pullups
15 decline situps