Special Operations Forces Selection PT Preparation Week 4, Day 3

We’ll continue to prep for the UBRR. Tuesday is Leg Day at the gym. We’ll begin with pull-ups, the hit the legs with squats, the sled push, and some other exercises. We’ll finish things off with a three-mile run at a good pace, faster than the standard.

Focus on strict form during the squats, you don’t want to hurt your back or knees in doing these. I like to super-set the Sit-ups and crunches but you can do them as you please. Stretch well and make sure you stay hydrated.


3 x Pullups 10 reps

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

3 x Goblet Squats 20-15-12 reps (lighter dumbbell)

3 x 10 Sled push heavier weight or Fireman’s carry

3 x 10 reps Dumbbell Lunges

3 x 20 Sit-ups

3 x 25 Crunches

3-mile run (24-minutes maximum)

Stretch well after completion


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