Another killer workout

I've been looking into trying some combination exercises and supersets with my weight lifting (when I do it) to add to my overall fitness, especially upper-body fitness that is largely neglected when one focuses on running (and to a lesser extent, biking and even swimming). So today, I mixed up my 3-2-1 workout today like so:

• 1 mile run with intervals (2 min warmup, then 1 min fast, 1 min recovery, etc.) - 9:30
• 3 sets of: push ups with one-arm rows, sit-ups with tricep extensions, DB deadlift to shoulder press, and DB front raise
• another 1 mile run with intervals, but with only 1 min warm up - 8:59
• 3 sets of: hammer curls, lateral raise, concentration curls, triceps kickbacks
• another 1 mile run with intervals, 1 min warm up - 8:41

This was a nice butt-kicker that will (hopefully?) leave me nice and sore tomorrow. :)