Fitness

Special Operations Forces Selection PT Preparation Week 7, Day 5

We are heading back to the gym today as we prep for the UBRR with a Chest and Triceps workout. This workout will build your upper body strength

Then a 4-mile ruck march with 45-pounds minimum. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log book.

UBRR Training:

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We are heading back to the gym today as we prep for the UBRR with a Chest and Triceps workout. This workout will build your upper body strength

Then a 4-mile ruck march with 45-pounds minimum. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log book.

UBRR Training:

More Preparation for the UBRR:

3 x 12 Bench Press

3 x 10 Dumbbell Flies

3 x 10 Dumbbell Incline press

3 x 20 Pushups (alternate sets with wide, narrow and shoulder width)

3 x 10 Kip Ups

3 x 20 Sit-ups

3 x 20 Cable Push Downs (rope)

3 x 20 Dips or until muscle failure

4-mile rucksack march (45-pound minimum, 60 minutes maximum) over varied terrain, note your time

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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