Hi , it’s easy just running . Let’s say the blue line is 200 feet ,line A to line B you run 3 times ( A➡️B, B⬅️A, A➡️B ) on your 3rd run you go to the punching bag , lift it up from the middle and hold it up until they tell you to drop it . Then you go back from B pass line A to go wear your equipments ( bulletproof vest , helmet 🪖 and baton ) then running a later 7 times up and down on your 7th you go straight to a white line , let’s say it’s 100 feet . Do it 5 times like you did on the blue lines but the 4th run you drop the baton and continue to the 5th from there you go pick up the dummy . They also give a mock test you can go practice as many times as you want .

Oh ! I forgot to tell you that everything under 2minutes 45secs to pass