A Chest and triceps workout in the gym to include some dips and kip ups followed by another 5-miler with the ruck. Remember to stay hydrated and mark your progress down in your workout log book.

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

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

5-mile rucksack march (45-pound minimum) over varied terrain, note your time

Stretch well after completion

Courtesy of Special Operations.com and written by 

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