Special Operations Forces Selection PT Preparation 9.5.2017

We hope everyone enjoyed their Labor Day holiday. Tuesday is Leg Day but we’ll begin with pull-ups and towel pull-ups for those who don’t have access to ropes for climbing. Then we’ll do some shuttle runs and sprints to work on our cardio to break things up a bit this week. The sprints and shuttle runs will help with your overall running. The squats and sled push will help build up your legs for carrying your rucksack.


Continue to prep for the UBRR

3 x Pull-ups 10 reps

3 x Towel pull-ups 10 reps

3 x Front Squat 20-15-12 reps (lighter weight)

3 x Goblet Squats 20-15-12 reps (lighter weight)

4 x Sled push heavier weight

3 x 10 reps Dumbbell lunges

3 x 20 Side planks

4 x 25 Meter Shuttle

5 x 50 Meter Sprints

Stretch well after completion

Courtesy of Special Operations.com and written by