| Event |
For Men |
For Women |
| Step Ups |
30 @ 10 kg d/b each hand |
30 @7.5 kg d/b each hand |
| Upright Row |
30 reps @ 15 kg |
30 reps @ 7.5 kg |
| Bench Press |
30 reps @ 30 kg |
30 reps @ 17.5 kg |
| Sit Ups - Full |
30 |
30 |
| Bench Jumps |
60 (30 each side) |
60 (30 each side) |
| Shoulder Press |
30 @ 20 kg |
30 @ 10 kg |
| Row |
300 m |
300 m |
| Bike |
750 m (Life Fitness) Level 12 |
750 m (Life Fitness) level 10 |
| Treadmill |
500 m @ 3 % Incline |
500 m @ 3 % Incline |
|
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