Special Operations Forces Selection PT Preparation Week 10, Day 7

Back in the gym this Saturday morning for a shoulder and back workout. Towel pull-ups if you have no access to ropes or climbing ropes if they are available. Followed by a four-mile run in 32 minutes or less.

Log your numbers down in the workout notebook and prepare for a long ruck on Sunday morning. And as always, remember to stay hydrated.

Training:

More Preparation for the UBRR:

3 x 10 Lat Pulldowns, rear

3 x 10 Barbell Dead Lift

3 x 10 Wide Grip Pull-ups

3 x 10 Towel Pull-ups

3 x 10 Seated Rows

3 x 10 Dumbbell Side Raises

3 x 10 Seated Bent-Over Delt Raise

3 x 10 Dumbbell Shoulder Press

3 x 10 Arnold Dumbbell Press

4-mile run (32 minutes maximum)

Stretch well after completion