JUNE 18

OVerhead Barbell Squat 2 x 7 with 115 lbs.
(Fealt good in the power rack. Behind the neck press the bar and squat down holding the bar at the top.)

1 Arm BARBELL Curl 2 x 7 60 lbs.
2 DB's OVerhead Squat 2 x 7 reps with 1 - 3 Presses at the bottom with 55 lbs. DB's
1 Arm Barbell Side Deadlifts 2 x 7 each with 135 lbs.
(Going to try more next time)
Saxon Side Bends 2x 7 each side with 30 lbs. dumbbells overhead.
Stability Ball Roll outs as many as I could in 1 set. http://www.t-nation.com/findArticle.do;jsessionid=3AA7F3FADA31ADD98A1067CAAA513304.ba08?article=218exer

Boxing class afterward. http://www.steelcitycrossfit.com/ http://www.regencyboxing.com/
(Lots of running and sprints, wheelbarrow hand walking in 100 degree sun! Was killing me but no complaining.)
(Technical work on heavy bag and partner drills.)
I found that running fast wasn't my thing. But I was ok on the conditioning end with the sprints, etc.
May not be the fastest runner and no future 5, 10K marathons planned. But I could've kept going afterward for a while.
Steady wins the race??