Thursday is Chest and Triceps day at the gym today to build upper body strength. Then a 4-mile ruck march with 45-pounds minimum. Remember to stay hydrated and mark your progress down in your workout log book.
More Preparation for the UBRR:
3 x 12 Bench Press
3 x 10 Dumbbell Flies
3 x 10 Dumbbell Incline press
3 x 20 Pushups (alternate sets with wide, narrow and shoulder width)
3 x 10 Kip Ups
3 x 20 Sit ups
3 x 20 Cable Push Downs (rope)
3 x 20 Dips or until muscle failure
4-mile rucksack march (45-pound minimum) over varied terrain, note your time
Stretch well after completion
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