On a 1 minute countdown timer, alternating rds of:
-32kg swing, 15 reps
-5 pull-ups, 10 push-ups and 15 squats
For 12 minutes. The calisthenics took almost the whole minute, while I had about 30 seconds rest after each set of swings. I immediately laced up my running shoes and went out to the track.
1.5 mile run
10:39
Not bad. That's a 7:06 mile. The circuit beforehand was a smoker, so that obviously impacted my speed. This would be fast enough to beat at least 90% of the candidates at the PFTs I have previously participated in.
8 sets of 10 sit-ups with 1 minute rest between efforts
1 comment:
Awesome running - especially after that circuit. Make sure you beat 100% of the other recruits on the day though!! Haha
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