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Day 3: Push-ups, Sit-ups, Vertical Jump, Easy Run

Recruit School Physical Training Preparation Plan

Day 3: Push-ups, Sit-ups, Vertical Jump, Easy Run

Warmup:

3 rounds of:

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

Training:

  1. Push-ups: 6 rounds. Every 75 seconds perform 30% of your max push-ups from MCOLES Test No. 1.
    • 3 max height vertical jumps after each round.
  2. Sit-ups: 6 rounds. Every 75 seconds perform 30% of your max sit-ups from MCOLES Test No. 1. 
    • 3 max height vertical jumps after each round.
  3. Run 1 mile at an easy pace (you can speak in full sentences while running). 
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