Endurance:
Treadmill Fun
4 x 800m (2.5 minute break in between)
(5:00, 4:20, 3:40, 3:20)

4 x 400m ( 2 minute break in between)
(1:30, 1:26, 1:22, 1:18)

Strength:
Deadlift 3 - 3 - 3 -3 - 3
177 - 221 - 244 - 264 - 199

Skill
2 x 20 weighted lunges (25# kb each arm)