1. LUC LEGER - A rhythmic race, alternating 20 meters in 1 minute and 20 meters in 2 minutes (Make at least 7 landings).
1 landing = 20 m x 6
2. PULLUPS - make at least 4 pullups
Low position
High position
3. ROPE - Climb 5meter rope at least once.
Just with arms or...
... or arms and legs
4. ABDOMINAL MUSCLES - do at least 40 situps
Low position
High position