In all, you need to complete:
100 pushups
100 situps
100 chinups (palms away)
100 tuck jumps (to be done on one of those big poofy blue mats that highjumpers use)
100 squats (hold a 20+kg plate to your chest)
100 shoulder presses (again, using a plate)
100 bicep curls (plate again...)
100 setpups (onto a bleacher step or something similar)
100 dips (we used the bleacher step again)
100 sprints (up and back of the basketball court is counted as 1)
These can be done in any order, ie 10 pushups, 5 sprints, 20 shoulder presses etc. as long as you do 100 of each.
Only one guy from our last session completed the whole thing in the 40 minutes, but he's SF so he should! For the Rangers that find this easy, fight the clock.
Enjoy
![Twisted Evil :twisted:](./images/smilies/o_icon_twisted.gif)