Recruit School Physical Training Preparation Plan
Day 7 PM: Work Capacity

Warmup:

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

Training:

1. 16 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