Endurance:
Run 1.5 miles
(11 mins 53 secs)

Strength:
Back squat 5 - 5 - 5 - 5 - 5
165 - 175 - 185 - 200 - 155

After each set

Weighted chin ups 5 - 5 - 5 - 5 then 10 dead hang chin ups no weight
25 - 35 - 45 - 45