Fitness

SOF Selection PT Preparation 3.11.2017

by Special Operations

Training:

Shoulders and Chest Day:

  1. 3 x Lateral Raises with a Dumbbell (reps 20-15-12)
  2. 3 x Military Press Dumbbell (reps 20-15-12)
  3. 3 x Front Raises Dumbbell (reps 20-15-12)
  4. 5 x Bench Press 80% body weight for as many reps as you can do
  5. 3 x Pushups for 30 seconds as many as you can correctly do
  6. 3 Mile Run in 24 minutes or less

Stretch well after completion

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Training:

Shoulders and Chest Day:

  1. 3 x Lateral Raises with a Dumbbell (reps 20-15-12)
  2. 3 x Military Press Dumbbell (reps 20-15-12)
  3. 3 x Front Raises Dumbbell (reps 20-15-12)
  4. 5 x Bench Press 80% body weight for as many reps as you can do
  5. 3 x Pushups for 30 seconds as many as you can correctly do
  6. 3 Mile Run in 24 minutes or less

Stretch well after completion

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