Back to the gym this morning and start with a Chest and Triceps workout today before a 5-mile run (40 minutes maximum). You have to build up that upper body strength and today’s workout will definitely help that.

Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log book.

Training:

More Preparation for the UBRR:

3 x 12 Bench Press

3 x 10 Dumbbell Flies

Special Operations Forces Selection PT Preparation Week 9, Day 5

Read Next: Special Operations Forces Selection PT Preparation Week 9, Day 5

3 x 10 Dumbbell Incline press

3 x 20 Pushups (alternate sets with wide, narrow and shoulder width)

3 x 10 Kip Ups

3 x 20 Sit-ups

3 x 20 Cable Push Downs (rope)

3 x 20 Dips or until muscle failure

5-mile run (40 minutes maximum)

Stretch well after completion