Special Operations Forces Selection PT Preparation Week 7, Day 5
We are heading back to the gym today as we prep for the UBRR with a Chest and Triceps workout. This workout will build your upper body strength.
Then a 4-mile ruck march with 45-pounds minimum. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log book.
More Preparation for the UBRR:
3 x 12 Bench Press
3 x 10 Dumbbell Flies
3 x 10 Dumbbell Incline press
3 x 20 Pushups (alternate sets with wide, narrow and shoulder width)
3 x 10 Kip Ups
3 x 20 Sit-ups
3 x 20 Cable Push Downs (rope)
3 x 20 Dips or until muscle failure
4-mile rucksack march (45-pound minimum, 60 minutes maximum) over varied terrain, note your time
Stretch well after completion
Originally published on Special Operations.com and written by