After the rucksack march of Sunday, we go back to the gym with some prep for the Upper Body Round Robin (UBRR) followed by a 3-mile run.  Set the pace for as fast you can and try to better the standard and your last run.

When doing the pushups, don’t worry about speed so much right now, ensure that you’re using very strict form. The cadre at Selection are sticklers for perfect form. Get in the habit now and the PT Test will be a breeze when you take it for real.


More preparation for the UBRR

2 x 1-minute Pushups

2 x 1-minute Sit-ups

2 x 1-minute, Crunches

2 x Dips as many as possible to muscle failure

3-mile run

Stretch well after completion