This is the final week of this three-week baseline program. After this, we’ll move towards more rucking and durability work.

TRAINING:

1) 3 rounds

1-mile repeats – run 1 mile as fast as possible and rest the amount of time it took you to run the 1-mile. (equal work/rest)

 

2) 5 rounds:

SOF Selection PT Preparation 12.13.2016

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45% Max reps in-place Lunges

45% MaX reps Pull-ups

 

3) 5 rounds:

45% Max Push-ups

45% Max Sit-ups

 

4) 5 rounds:

45% Max Dips

SOF Selection PT Preparation 12.14.16

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5 x “V”ups

 

5) 10 rounds, as fast as possible:

4 x Power Clean @ 115#/95#

4 x Box Jump

3 x Burpees