Special Operations Forces Selection PT Preparation 8.30.2017

Wednesday is Hump Day of the week,  so we’ll head to the gym for a back and shoulders workout and then head out for a 5-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 Pull downs, behind the neck (go as heavy as possible)

3 x 12 Lat Pull downs, 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

5-mile Ruck sack March (45lb minimum) the standard is 75 minutes. We’ll be aiming to do better than that.

Stretch well after completion

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