Wednesday is a Back and Shoulder day at the gym followed by a 6-mile rucksack march. Look to better the time that is the standard and remember to hydrate throughout the march. Get an early start and beat the heat today. Don’t forget to mark your progress in the workout log book and stay hydrated.

Training:

More Preparation for the UBRR:

3 x 12 Lat Pull downs, behind the neck (go as heavy as possible)

3 x 12 Lat Pull downs, front

3 x 10 Dumbbell Side Raises

SOF Selection PT Preparation 7.19.2017

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3 x 10 Dumbbell Front Raises

3 x 10 Dumbbell Arnold Press

3 x 8 Shoulder Shrugs

6-mile Ruck sack March (45-pound minimum)

Stretch well after completion