Shoulder and back exercises this morning in the gym before a 4-mile run to top things off. Mark down your time in your workout log book. If you have access to any ropes, you should start incorporating rope climbing into your workouts.

Training:

More Preparation for the UBRR:

3 x 10 Lat Pulldowns, rear

3 x 10 Lat Pulldowns, front

Special Operations Forces Selection PT Preparation  Week 4, Day 7

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3 x 10 Dumbbell Side Raises

3 x 10 Seated Bent-Over Delt Raise

3 x 10 Dumbbell Shoulder Press

3 x 10 Arnold Dumbbell Press

4-mile run

Stretch well after completion