Hump Day of the week, head to the gym for back and shoulders work and then head out for a 4-mile ruck march. Remember to stay hydrated while on the march and mark your progress in the workout log book.
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 Deadlift
3 x 10 Dumbbell Side Raises
3 x 10 Dumbbell Front Raises
3 x 10 Dumbbell Arnold Press
3 x 8 Shoulder Shrugs
4-mile Rucksack march (45lb minimum)
Stretch well after completion
Courtesy of Special Operations.com and written by
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