Shoulders and back day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A run, a rucksack march, and a swim with fatigues and boots. If you can do all three of these things well, you will have the inside track for most of the Selection courses.
UBRR Training:
More Preparation for the UBRR:
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Shoulders and back day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A run, a rucksack march, and a swim with fatigues and boots. If you can do all three of these things well, you will have the inside track for most of the Selection courses.
UBRR Training:
More Preparation for the UBRR:
2 x 12 Lat Pulldowns, behind the neck (go as heavy as possible)
2x 12 Lat Pulldowns, front
2 x 10 Dumbbell Side Raises
2 x 10 Dumbbell Front Raises
2 x 10 Dumbbell Arnold Press
2 x 8 Shoulder Shrugs
3-mile Run (24 minutes maximum)
3-mile Rucksack march (45-lb minimum, 45 minutes maximum)
300-meter swim in fatigues and boots (no time limit)
Stretch well after completion
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