This is taken from a post on my Internet Gym site. There is only one purpose to this program; to significantly increase the number of pushups, pullups and situps you can do. It is a lot harder than it looks.
Most physical agility tests consist the following:
Pushup max in 1 min
Situp max in 1 min
Timed 1.5 mile run
Sit and reach stretch test.
(this is the most common test, but by no means the only type)
You will need to start this program as close to 12 weeks out from your test date as …

Code Four is the radio code used to let fellow police officers know that everything is under control.
I hope to use this website to provide useful information to current, retired and future law enforcement officers.