Recruit School Physical Training Preparation Plan
Day 23: 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. 10 rounds, one round every 60 seconds of 20% of max rep pull-ups. 
2. 35 minutes of:
• 10 x burpees
• 10 x dips
• 10 x step-ups
• 10 x sit-ups
• Run 200 m
3. 2 rounds of:
• 90 second plank
• 45 second side plank (left)
• 45 second side plank (right)
• 30 x glute bridges