Special Operations Forces Selection PT Preparation Week 7, Day 3

Tuesday is our favorite Leg Day at the gym, but we’ll begin with pull-ups, squats, and lunges to build up the strength in your lower body. That builds the muscles necessary for carrying a rucksack, which is the bread and butter of SOF.

Then a four-mile run in 32 minutes or less which is the standard.


Continue to prep for the UBRR

3 x Pullups 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 or Fireman’s Carry

3 x 10 reps Dumbbell Lunges

3 x 20 Side planks

4-Mile run (32-minutes maximum)

Stretch well after completion

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