Day 11: Pull-ups, Work Capacity, & Core

Recruit School Physical Training Preparation Plan

Day 11: Pull-ups, Work Capacity, & Core

Warmup:

3 rounds of:

20 x step-ups
5 x walking lunges
10 x push-ups
10 x sit-ups

Training:

12 rounds, one round every 30 seconds of 15% of max rep pull-ups.
25 minutes of:

10 x burpees
10 x dips
10 x step-ups
10 x sit-ups
Run 200 m

3 rounds of:

60 second plank
30 second side plank (left)
30 second side plank (right)
20 x glute bridges