First the run:
I did 3:15 run then 1:45 walk, alternating until I had done a mile. Then I walked for a few minutes to cool down.
The mile took me 13:31.
That's only a minute off of my personal record. Nice. I'm getting back to where I want to be, and I felt comfortable running it.
Then the CFWU, and then a bunch of upper body.
I did my best to stick to sets of 10reps, 8reps, then 5reps.
Recline bench 95-105-115
Shoulder press with dumbbells 40-40-45
Bench 95-115-125
Curls (curvy bar) 45-45-45
Shoulder press (straight bar) 40-50-50
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