1. Swimming: 1 km Freestyle without stopping. 0.5km Front Crawl without stopping. 0.20 km Butterfly without stopping.
2. Running: 3 miles in 17 minutes.
3. Chin ups: 5 sets of 8 reps, with 15 kg extra weight.
4. Pull ups: 5 sets of 8 reps.
5. Bench Press: TBA
6. Squats: TBA
7. Deadlifts: TBA
8. Military Press: TBA
9. To be able to do 1 handstand push up.
10. Dips: 5 sets of 8 reps, with 15 kg extra weight.
11. Sprinting: TBA
12. Able to do the splits, and other awkward demonstrations of flexibility.
For the TBA, I haven't really tried them, so I don't know what to set as a goal. Sprinting I simply haven't timed.
I can't hit the gym for a month, so I can't do the lifts or the swimming until then. I can prep myself though.