Special Operations Forces Selection PT Preparation Week 3, Day 3

Continue to prep for the UBRR. Leg Day at the gym, our favorite… with squats, the sled push, and some lunges. We’ll follow that with a three-mile run at a good pace, faster than the standard. Remember to stretch well before and after the run and to hydrate.

UBRR Training:

3 x Pullups 10 reps

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

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

3 x 10 Sled push or Fireman’s Carry

3 x 10 reps Dumbbell Lunges

3 x 20 Sit-ups

3 x 25 Crunches

3-mile run

Stretch well after completion


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