Day 2 PM: Work Capacity

Recruit School Physical Training Preparation Plan

Day 2 PM: Work Capacity

Warmup:

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

Training:

15 rounds of the following every 60 sec (also known as Every Minute on the Minute (EMOM)):

3 x pull-ups
6 x push-ups
9 x sit-ups

4 rounds of:

10 x good mornings (45 lbs. bar)
10 x Russian twists (25 lbs.)
40 x flutter kicks (left leg up then right leg up equal 1 rep)
60 sec. front plank