Wednesday morning is rucking day so get the ruck with a 45-pound minimum weight ready for a 5-miler over varied terrain. Today is a good time to break in that second pair of boots and ensure they’re ready for the course as well. Strive to better the time that is the standard and remember to hydrate throughout the march. Then head over to the gym for some shoulder and back work that will help ease the load in Selection. Be sure to log the progress down in your workout log book.

Training:

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

Special Operations Forces Selection PT Preparation 9.27.2017

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3 x 10 Dumbbell Arnold Press

3 x 8 Shoulder Shrugs

5-mile Rucksack march (45lb minimum)

Stretch well after completion