Special Operations Forces Selection PT Preparation 9.6.2017

Happy Hump Day, it is back and shoulders day at the gym. Lat Pull Downs, Deadlifts, Dumbbell side raises and some shrugs. Then a 5-mile ruck sack 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, 75 mins or less)

Stretch well after completion

Courtesy of Special Operations.com and written by