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Day 17 PM: Work Capacity

Recruit School Physical Training Preparation Plan

Day 17 PM: Work Capacity

Warmup:

  • Max push-ups in 2 minutes
  • Max sit-ups in 2 minutes
  • Max pull-ups

Training:

  1. 18 rounds of the following every 60 sec or EMOM:
    • 3 x pull-ups
    • 6 x push-ups
    • 9 x sit-ups
  2. 4 rounds of:
    • 10 x good mornings (45 lbs. bar)
    • 15 x Russian Twists (25 lbs.)
    • 40 x flutter kicks (left leg up then right leg up equal 1 rep.)
    • 60 sec. front plank
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