The Shed Strength and Conditioning

800 M Run (Must run the 400 twice - want to hit the hill twice...:)
21 SDLHP (95#)
21 Ring Dips
800 M Run (Must run the 400 twice)
15 SDLHP (95#)
15 Ring Dips
800 M Run (Must run the 400 twice)
9 SDLHP (95#)
9 Ring Dips

As a side note, please watch out for "land mines" left by Apollo or Bear