Fitness

SOF Selection PT Preparation 3.18.2017

by Special Operations

Continue to prep for the UBRR and get a long rucksack march in, before enjoying your weekend and a bit of a break on Sunday.

Training:

  1. 3 x Military Press (heavy dumbbells) 20 reps, 15, 12
  2. 3 x Shoulder lateral raises (heavy dumbbells) 20 reps, 15, 12
  3. 3 x Shoulder front raises (medium to light dumbbells) 20 reps, 15, 12
  4. 3 x Lat machine pull-downs rear 20 reps,15, 12
  5. 3 x Seated rows 20 reps, 15, 12
  6. 10-mile rucksack march as fast as you can without ruck-running

Stretch well after completion

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Continue to prep for the UBRR and get a long rucksack march in, before enjoying your weekend and a bit of a break on Sunday.

Training:

  1. 3 x Military Press (heavy dumbbells) 20 reps, 15, 12
  2. 3 x Shoulder lateral raises (heavy dumbbells) 20 reps, 15, 12
  3. 3 x Shoulder front raises (medium to light dumbbells) 20 reps, 15, 12
  4. 3 x Lat machine pull-downs rear 20 reps,15, 12
  5. 3 x Seated rows 20 reps, 15, 12
  6. 10-mile rucksack march as fast as you can without ruck-running

Stretch well after completion

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