Endurance:
1.5 mile run (12 min 45 secs)

Strength:
Back squat 5 - 5 - 5 - 5 - 5
135 - 155 - 165 - 175 - 185

After each set

Weighted chin up 5 - 5 - 5 - 5 - 5
25 - 25 - 25 - 35 - 35

Conditioning:
Helen
3 Rounds
400m Run
21 x Kb swings (50#)
12 x Pull ups

(10 min 50 secs)

Swings and pull ups were easy, but the run not so much.