Usual routine 3 sets of 6 exercises performed with good form for 30 seconds each and with a 10 sec. transition/rep count.
Post your rep counts on this post and I will record them and award a special prize to the best improver - last session was awarded to Sarah French who won the dubious prize of an hours free 1 to 1 personal training session - bad luck Sarah!
For those of you that like popcorn....
...here is another Crossfire home movie production to help you remember. As usual it is rubbish and I appear to have cut my head of, but hopefully it will steer you in the right direction.