Monday is Fun-day! Special Operations Selection is not easy and demands a lot of upper body strength and stamina. Let’s get the week off to a good start.


More Preparation for the UBRR:

Warm Up – 3 x 25 meter shuttle run

  1. 100 x pushups (no time limit but go as fast as you can)
  2. 100 x situps (no time limit)
  3. 100 x crunches
  4. 3 x 20 dips
  5. 5 Mile Ruck with 45lb minimum under 75 minutes
  6. Rope climb (if you have access to one)

Stretch well after completion