SOF Selection PT Prep for January 30th, 2017. Here at, we’ll focus on gym and out of the gym training for general health as a teammate and Selection. The goal is for the sessions to range from 45 minutes to an hour and a half on average. But, the longer movements and rucks will take two hours or more to complete on the weekends. For serious endurance, there may be some events over the year that require four to eight hours to complete. Below is today’s workout.


Run 5 miles (record your time)

Then, head into the gym:

5 rounds:

5 x Front Squat (hard but doable weight)

10 Pull-ups

4 rounds:

5 x Standing Arnold Press

25 x Push ups

30 x “V”ups