Running:Run a 5k for time, then run 1 mile with a 20lb weight vest. I reccommend bodyrocktv.com for cardio, pushups and abs workouts you can do in your room. You can pick one 12 minitue workout and 2 bonus workouts
For those of you going to the gym:
Use PCV pipe to work on skill for a lift you want to improve on, gradually add a bar and weight. Focus on form not weight. Do 5-5-5 reps once you feel you have worked up to a good weight.
Run 800m and do an active warm up of stretching.
10 Handstand push-ups
250/185 Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Wallball shots, 20/14 pounds, 10'
Run 400 meters with a 45/35lb plate