A good way to kick the Monday morning doldrums is to get in a good workout. We’ll start with the basics of pushups, sit-ups, and crunches, then to the bar for V-ups, pull-ups, and dips before a 4-mile run. Remember to mark your progress in your workout log book.

Going thru a mini-UBRR twice before the run will help prepare you for the real thing and build up your endurance. Stretch well after the run and remember to hydrate

Training:

More preparation for the UBRR

2 x 1-minute Pushups

2 x 1-minute Sit-ups

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2 x 1-minute, Crunches

2 x 1-minute, V-ups

2 x Dips as many as possible to muscle failure

2 x Pullups as many as possible or to muscle failure

4-mile run in under the standard, which is 32 minutes

Stretch well after completion