Special Operations Forces Selection PT Preparation Week 4, Day 6

Friday is Leg Day at the gym which happens to be my favorite day of the week. The weighted Sled push and the squats help you build up power and speed. The lighter weight dumbbell squats will also build up endurance in your legs as well as strength.

A 3-mile run to finish the workout. Aim for a better time than the standard which is 24 minutes.  Continue to prep for the UBRR.


3 x 10 Pullups

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

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

3 x 10 Barbell Squats

3 x Weighted sled push or Fireman’s carry

30 x “V”-ups

3-mile run (24 minutes maximum)

Stretch well after completion


Originally published on Special Operations.com and written by