Shoulders and back day in the gym before heading off to the pool for a swim which is an event you can’t neglect. Get used to swimming in fatigues and boots as this is a pre-requisite for the Selection PT test.

Training:

More Preparation for the UBRR:

3 x 12 Lat Pulldowns, behind the neck (go as heavy as possible)

3 x 12 Lat Pulldowns, front

3 x 10 Dumbbell Side Raises

SOF Selection PT Preparation 6.28.2017

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3 x 10 Dumbbell Front Raises

3 x 10 Dumbbell Arnold Press

3 x 8 Shoulder Shrugs

300-meter swim in fatigues and boots

Stretch well after completion


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