[Steer810]

Ok, good numbers your first time.

If I was preparing for a test like this I would do the test at least 2 times a week and record the numbers, trying to beat them each time.
I would also be doing CrossFit style routines probably twice a week and a couple days of strength routine; full-body most likely. The CrossFit will increase your endurance across a broad range of movements and exercises while the strength work will obviously build strength.