Special Operation Forces Selection PT Preparation Week 1, Day 1

How did everyone do on their UBRR Test from yesterday? If you passed but have some weak points, you now know what needs to be worked on. If you failed any portion of it, then you have a lot of work to do.

What we’re going to do now is start back from the basics and get everyone back on the same sheet of music. Stick with us and we’ll get thru this.


Preparation for the UBRR:

Run 3 miles (record your time) “Do the best you can.” Get used to hearing that.

Then, head to the gym:

3 x Front Squat 10 reps (heavy but doable weight)

3 x Goblet Squats 10 reps (heavy dumbbell)

3 x 10 Pull-ups

3 x 10 reps Standing Arnold Press

25 x Push Ups

30 x “V” ups

Stretch well after completion


*Originally published on Special Operations.com and written by