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:

1. 12 rounds, one round every 30 seconds of 15% of max rep pull-ups.
2. 25 minutes of:
• 10 x burpees
• 10 x dips
• 10 x step-ups
• 10 x sit-ups
• Run 200 m
3. 3 rounds of:
• 60 second plank
• 30 second side plank (left)
• 30 second side plank (right)
• 20 x glute bridges