Special Operations Forces Selection PT Preparation Week 8, Day 4

Shoulders and back day in the gym before heading off to do a 5-mile rucksack march in under 75 minutes. Conduct the ruck over varied terrain.  It will probably be a very early start here in the Northeast as we’re supposed to get hit with another snow storm. So be careful out there.

Remember to hydrate throughout the march. It is a good habit to get used to doing while rucking and a needed one for the time when you’re in the course. Mark your time down in your workout logbook.


More Preparation for the UBRR:

3 x 12 Lat Pulldowns, behind the neck (go as heavy as possible)

3 x 12 Lat Pulldowns, front

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 Rucksack march (45-lb minimum) over varied terrain, 75-minutes maximum

Stretch well after completion

Originally published on Special Operations.com and written by