Shoulders and back day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A run, a rucksack march, and a swim in fatigues and boots. If you can do all three of these things well, you will have the inside track for most of the selection courses.
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
Read Next: Special Operations Forces Selection PT Preparation Week 13, Day 4
3 x 10 Dumbbell Front Raises
3 x 10 Dumbbell Arnold Press
3 x 8 Shoulder Shrugs
3-mile Run (24 minutes maximum)
3-mile Rucksack march (45lb minimum, 45 minutes Maximum)
300-meter swim in fatigues and boots (no time limit)
Stretch well after completion
