Special Operations Forces Selection PT Preparation 9.20.2017
Shoulders and back day in the gym before heading off to do a 5-mile rucksack march. Conduct the ruck over varied terrain and remember to hydrate throughout. It is a good habit to get used to doing while rucking and a needed one for the time when you’re in the course. Mark your time down in your workout logbook.
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
3 x 10 Dumbbell Front Raises
3 x 10 Dumbbell Arnold Press
3 x 8 Shoulder Shrugs
5-mile Rucksack march (45-lb minimum) over varied terrain, 75-minutes maximum
Stretch well after completion
Courtesy of Special Operations.com and written by
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