Shoulder and back workout at the gym to start our Saturday and weekend right. Towel pull ups if you have no access to climbing ropes. Followed by a five-mile run. Log your numbers down in the workout notebook

Training:

More Preparation for the UBRR:

3 x 10 Lat Pull downs, rear

3 x 10 Barbell Deadlift

3 x 10 Wide Grip Pull-ups

Special Operations Forces Selection PT Preparation Week 9, Day 7

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3 x 10 Towel Pull-ups

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

5-mile run

Stretch well after completion