Day 8: Calisthenic Endurance & Run Intervals

Recruit School Physical Training Preparation Plan

Day 8: Calisthenic Endurance & Run Intervals

Warmup:

4 rounds of:

5 x push-ups
5 x air squats
5 x sit-ups
5 x lunges
Run 100 m

Training:

5 rounds, for time:

15% max rep burpees
15% max rep sit-ups
15% max rep box jumps
15% max Hand Release (HR) push-ups
15% max rep jump lunges
Rest 30 seconds

4 rounds of:

400 m run
1:2 work-to-rest ratio (if the run took 1.5 minutes to complete, rest for 3 minutes, then start on the next 400 m run).

Note: Run as fast as possible but at a pace you can repeat for all the prescribed rounds.