Tuesday is our Leg Day at the gym followed by a 4-mile run. Begin with pull-ups, then squats, lunges and the sled push followed by a four-mile run in under 32 minutes.

These exercises will build up leg power, strength, and endurance that will serve you well in SOF.

Training:

Continue to prep for the UBRR

3 x Pullups 10 reps

3 x Leg Extensions

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

Special Operations Forces Selection PT Preparation Week 12, Day 3

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

4 x Sled push (with a heavier weight) or Fireman’s Carry with a training partner

3 x 10 reps Dumbbell Lunges

3 x 20 Side Planks

4-Mile run (32 minutes maximum)

Stretch well after completion