7/10/10 - PT DAY

1. Warm Up
- Dynamic Warm Up
- 800m Jog

2. Work Capacity
- Forward Walking Lunges (1 gym length), 50m
- Backward Walking Lunges (1 gym length), 50m
- Prone Plank, 1 min
- Pullups, 21 reps

- Forward Walking Lunges (1 gym length), 50m
- Backward Walking Lunges (1 gym length), 50m
- Side Plank, 30 sec/side
- Pullups, 18 reps

- Forward Walking Lunges (1 gym length), 50m
- Backward Walking Lunges (1 gym length), 50m
- Side Plank, 30 sec/side
- Pullups, 15 reps

- Forward Walking Lunges (1 gym length), 50m
- Backward Walking Lunges (1 gym length), 50m
- Prone Plank, 1 min
- Pullups, 12 reps

- Forward Walking Lunges (1 gym length), 50m
- Backward Walking Lunges (1 gym length), 50m
- Side Plank, 30 sec/side
- Pullups, 9 reps

- Forward Walking Lunges (1 gym length), 50m
- Backward Walking Lunges (1 gym length), 50m
- Side Plank, 30 sec/side
- Pullups, 6 reps

3. Durability
- 1000m Jog