Recruit School Physical Training Preparation Plan
Day 1 PM: Push-ups, Sit-ups, Vertical Jump

Warmup:

3 rounds of:

• 5 x push-ups
• 10 x sit-ups
• 15 x air squats

Training:

Push-ups

• 6 rounds. Every 75 seconds perform 30% of your max push-ups from MCOLES Test 1. 
• After each round, perform 3 max height vertical jumps.

Example: If you scored 34 push-ups on your MCOLES Test 1, 34 x .3 = 10.2 or 11 (rounded up). Set a repeating, countdown timer to 75 seconds. On "Go" complete 11 push-ups. The faster you finish, the more rest you'll get before the next round begins. Do 6 rounds total.

Sit-ups

• 6 rounds. Every 75 seconds perform 30% of your max sit-ups from MCOLES Test 1. 
• After each round, perform 3 max height vertical jumps.