After a swim day, it is back to a heavy day of UBRR preparation with pushups, sit-ups, crunches, and a ruck march. Once again, ensure that you’re keeping a log of your times on your runs and rucks and you should be noticing a decrease in the times as time moves along.

Don’t forget your stretching and have you started breaking in the second pair of boots yet?

Training:

More Preparation for the UBRR:

3 x 20 pushups

3 x 20 sit ups

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3 x 20 crunches

3 x 20 dips or until muscle failure

25 x V-ups

4-mile rucksack march (45-pound minimum) over varied terrain, note your time

Stretch well after completion