Strength:
5 Rounds
5 x Bench press (125#)
10 x Arm curl (25#)

5 Rounds
5 x Bench press (155#)
10 x Arm curl (25#)

Did 10 the last set for good measure.

Endurance:
10 x 400m (2 min break)
(1:45, 1:40, 1:35, 1:30, 1:25, 1:22, 1:30, 1:35, 1:40, 1:45)

Alright so intensity went up another notch, sub 6 minute mile you are going down.

Conditioning:
5 Rounds
10 x KB swing (50#)
10 x Pull ups