Tuesday is Leg Day at the gym, our favorite, but we’ll begin with pull-ups and towel pull-ups for those who don’t have access to ropes for climbing. The squats and lunges build up the strength in your lower body for carrying a rucksack, which is the bread and butter of SOF. Then a four-mile run in under 32 minutes.

Training:

Continue to prep for the UBRR

3 x Pullups 10 reps

3 x Towel pull ups 10 reps

3 x Front Squat 20-15-12 reps (lighter weight)

Special Operations Forces Selection PT Preparation 9.26.2017

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3 x Goblet Squats 20-15-12 reps (lighter weight)

4 x Sled push heavier weight

3 x 10 reps Dumbbell lunges

3 x 20 Side planks

4-Mile run

Stretch well after completion