PDF of the 'Fit to Fight' poster?

Hey guys, recently at my ADSC, I was told by one of the corporals that a good way to prepare for basic training is the 'fit to fight' poster, which should be given out at all good AFCO's. Apparently it has a picture of a man and a woman on it and shows routines for bodyweight exercises, weight training and other things. However mine isn't blessed with a huge amount of resources and this has never been given to me. Does anyone know the the link to a PDF version of this or a duplicate of the text on it?

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