Monday: Strength + Intervals

Evening: Session 1
Objective: Strength
Warm up: swings, squats, light deadlift

Then: Deadlift
6 x 2 x 335#

Then: 2 rounds
8 x bench press @ 185#
10 x clapping pushups

Then:
100 x situps (anchored)

Later: Session 2
Objective: Long Intervals
Warm up: 5 min run @ easy pace

Then: 3 rounds
1 mile run @ approx 85-90%
1 min rest

(6:20, 6:12, 6:12)

Then: 5 min run @ easy pace

Later: Session 3
Objective: Sport
2 x softball games

Notes:
45 min in gym, 45 min running, 120 min sport. Weighed in at 196#.