NEW Training Program and Announcement**

1. NEW TRAINING PROGRAM for week July 15, 2008 - July 20, 2008

• 4Km run in 22min
• 50 sit-ups
• 50 push-ups
• 5 sets of 8 pull-up with 1.5min rest interval between each set.

2. Fitness Checkpoint for the Team on July 26, 2008 (Saturday), 10am.

• 2Km Run
• Max push-up in 1 min - 2 sets (best of 2 result)
• Max sit-up in 1 min - 2 sets (best of 2 result)
• Max number of pull-up
• Complusory, absentee will make up on August 3, 2008 during Land Training.
• Location: Practise Track beside Kallang Leisure Center.

3. There will not be any Training on July 27, 2008 (Sunday)

4. There will be 5 Sea training in August.

5. PFD will be in on 20 July 2008 (Sunday), 1pm.