WARNO – this week we’re going to start ratchet up the miles and implement heavy ruck (60lbs.) movements for a short distance (~ 5 miles) 1x week.

Yesterday’s PT – Holiday, I hope you recouped from new years! Happy New Year, by the way. New year, new you – and this could be your best year of PT.

Today’s PT:

Run 4 miles. 

Then,

1) 1000 step-ups with a 45lb. ruck for time.

Then, immediately…

SOF Selection PT Preparation 12.13.2016

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2) Run 1 mile with a 45lb. Ruck as fast as you can.

3) Core circuit, 4 rounds:

Front Bridge – 45 seconds

15 Push-ups

Side Bridge, both sides- 10 seconds

5 Push-ups in transition to the other side