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.

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

Special Operations Forces Selection PT Preparation Week 13, Day 4

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