Fitness

Special Operations Forces Selection PT Preparation Week 4, Day 6

Friday is Leg Day at the gym which should become your favorite day of the week. The weighted Sled push and the squats help build up power and speed. The lighter weight dumbbell squats will also build up endurance.

A 3-mile run to finish the workout. Aim for a better time than the standard which is 24 minutes.  Continue to prep for the UBRR.

UBRR Training:

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Friday is Leg Day at the gym which should become your favorite day of the week. The weighted Sled push and the squats help build up power and speed. The lighter weight dumbbell squats will also build up endurance.

A 3-mile run to finish the workout. Aim for a better time than the standard which is 24 minutes.  Continue to prep for the UBRR.

UBRR Training:

3 x 10 Pullups

3 x Front Squat 20-15-12 reps (lighter weight)

3 x 10 Leg Extensions

3 x 10 Deadlifts

3 x 10 Barbell Squats

3 x Weighted sled push or Fireman’s carry

30 x “V”-ups

3-mile run

Stretch well after completion

About Steve Balestrieri View All Posts

Steve is a SOFREP Senior Editor. He has served as a Special Forces NCO and Warrant Officer before injuries forced his early separation. He writes for SOFREP and covers the NFL for PatsFans.com and his work was regularly featured in the Millbury-Sutton Chronicle and Grafton News newspapers.

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