Monday 6 December 2010: PFT

PHYSICAL FITNESS TEST

Advanced:

� Max Pull-ups in 1 minute

� Rest 1 minute

� Max Sit-ups in 1 minute

� Rest 1 minute

� Max Push-ups in 1 minute

� Rest 3 minutes

� Run 12 minutes for distance

Intermediate:

� Max Partial or Assisted Pull-ups or Body Rows

� Rest 1 minute

� Max Sit-ups or Crunches in 1 minute

� Rest 1 minute

� Max Push-ups in 1 minute

� Rest 3 minutes

� Run-walk 12 minutes for distance

Basic:

� Max Body Rows in 1 minute

� Rest 1 minute

� Max Crunches in 1 minute

� Rest 1 minute

� Max Knee Push-ups in 1 minute

� Rest 3 minutes

� Powerwalk 12 minutes for distance

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