Day 11 PM: Push-ups, Sit-ups, Vertical Jump

Recruit School Physical Training Preparation Plan

Day 11 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 No. 2.
After each round, perform 4 max height vertical jumps.

Sit-ups:

6 rounds. Every 75 seconds perform 30% of your max sit-ups from MCOLES Test No. 2.
After each round, perform 4 max height vertical jumps.