Strength only

Warmup

400m Run
Then 3 rounds of:
10 pass throughs
5 pull-ups
10 push-ups
15 kettlebell swings

Mobility

Work on legs first, then anything upper body that's tight. 

Strength

Week 1 Bench Press

Endurance

Rest or run just enough to shake out your legs. Maybe a mile or a few drills. Plan on a race or time trial tomorrow.