Shuttle Run

Strength
Shoulder Press 5x3
135x3
145x3
150x3
157x3
157x3

Metcon
Wearing Strength Shoes, 10 rounds of :
30 secs of 10m shuttle run
rest 30 secs
    I averaged 5 down and backs per round, or 100m total

Something extra
2 descending sets of biceps curls on incline bench
2 descending sets of lateral raises

    10m shuttle run = run 10m touch the ground and come back and touch the ground.  Repeat for time.  You might not think it, but add the "touch the ground" requirement makes it quite a bit tougher.
    The descending sets for today = Starting with a heavy weight for a number or reps, then dropping 10 pounds and completing more reps.  I used four different weights for each exercise.

Biceps Set 1: 30lbs, 20, 10, 0  each at 10 reps *
Biceps Set 2: 40lbs, 30, 20, 10 each at 5 reps

Lateral Raises set 1: 30lbs, 20, 10, 0 each at 10 reps*
Lateral Raises set 2: 35lbs, 25, 15, 8, 0 each at 5 reps*

     I'm sure it looks weird when a guy (me) is doing bicep curls or lateral raises with no weight and is still whincing, grunting and yelling because of the "burn."