Had a good workout today.

Cardio:
400 yard swim (about 15 minutes)
Jogging at pace: 40 minutes.

Strength:
Deadlifts: 1 x 15 with 10 bar for warmup
1 x 15 with 45 pound barbell
1 x 15 with 55 pound barbell

Superset:
Wide grip lat pulldown: 1 x 15 40 pounds, 1 x 15 50 pounds
Dumbbell shoulder press: 1 x 15 12 pounds dumbbells, 1 x 15 15 pound dumbbells.

Superset:
Dumbbell lunges: 2 x 15 20 pound dumbbells
Stability ball crunches: 2 x 15