Day 5: Pull-ups, Work Capacity, & Core

Recruit School Physical Training Preparation Plan

Day 5: 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:

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

10 x push-ups
10 x air squats
10 x lunges (10 per leg)
10 x flutter kicks (10 per leg)
Run 200 m

Note: You may wear a weight vest if you have one.

2 rounds of:
- 60 second plank
- 30 second side plank (left)
- 30 second side plank (right)
- 20 x glute bridges