It is Friday, that must mean it’s Leg Day at the gym but instead of a longer run at the finish of that, we’ll substitute the Shuttle run in there, to work on your speed today. For those who don’t have ropes available to them in the prep, substitute the towel pullups.


Continue to prep for the UBRR.

3 x 10 Pullups

3x 10 Towel Pullups

3 x Front Squat 20-15-12 reps (lighter weight)

3 x Goblet Dumbbell Squats 20-15-12 reps (lighter weight)

SOF Selection PT Preparation 5.9.2017

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3 x 10 Barbell Squats

3 x 10 Dumbbell Lunges

3 x Weighted sled push

4 x 25-meter Shuttle Run

Stretch well after completion