Friday 17th

- Army fitness test

- 2.4 km run

- situps

- press ups

- Drill and marching

Saturday 18th

Day off – legs very sore

Sunday 19th

- 20 minute run

Gym:

Rowing machine 20 minutes
leg press 6 sets x 6 reps
leg extension 2 sets x 6 reps
leg curl 2 sets x 6 reps
seated calf raise 6 sets x 20 reps
crunches to exaustion

Monday 20th

- Run 20 minutes

- 120 press ups

- 20 minute run

Wednesday 22nd

- Rest day

Thursday 23rd

- 1000 consecutive stomach crunches
- 130 press ups
- 2.4 km run in 20 minutes
GYM:
bench press 6 sets x 6 reps 240lbs+
Seated reverse lat pull downs descending sets from 240 lbs 6 sets x 6 reps
Cable tricep push downs 4 sets x 6 reps
seated calf raise 6 sets x 20 reps

Friday 24th april

- day off

-1.6 kms run in 9 minutes (strong headwind gale blowing)
-1000 crunches
-130 press ups

Sunday 26th

- 25 minute run at 7km / hr pace
- 15 minutes rowing machine 2.7 kms

Monday 27th

-130 press ups
-25 minutes run at 7.5 km / hr pace
- 15 minutes rowing machine

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