I am going to revise the pt schedule cos wc and ryo said that it was too tough and it is countereffective...

Therefore everyone has to clock up to 3 pt sessions a week... yay!

Friday is compulsory PT but the other 2 days u can choose.

So...

1st day : 25 x 3 push ups(Tentative), muscle endurance training for pistol and running stairs for rifle 3 x 2

2nd day: Situps 25 x 2, push ups 25 and running stairs 3 laps for rifle and muscle endurance for pistol

Friday: Run 3 laps or 1.6 under 7 mins... Alternatively if got time... weights/cardio room


Sec 1s next time pls be orderly so things can be faster and...

DON'T PLAY WITH YOUR GUN!!!!!! IT'S NOT A TOY.

If i catch anyone playing with gun u all pump more


have a nice day.