Shoulder and back exercise this morning in the gym before a 4-mile run to top things off. If you have access to any ropes, you should start incorporating rope climbing into your workouts. If not towel pull-ups are the next best thing. Mark down your progress in your workout log book and remember to stretch well before and after your workout.

Continue to prep for the UBRR

Training:

More Preparation for the UBRR:

3 x 10 Lat Pull downs, rear

3 x 10 Lat Pull downs, front

3 x 10 Dumbbell Side Raises

Special Operations Forces Selection PT Preparation Week 4, Day 7

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3 x 10 Seated Bent-Over Delt Raise

3 x 10 Dumbbell Shoulder Press

3 x 10 Arnold Dumbbell Press

4-mile run

Stretch well after completion