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. These muscles all help in carrying the heavy rucksacks that you will be toting in Special Operations. The key here is more reps and lighter weight (for the most part).
Continue to prep for the UBRR
3 x Pullups 10 reps or to muscle failure
3 x 12 Leg Extensions
3 x Squat 20-15-12 reps (lighter weight)
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 Spider-Man Planks
4-Mile run (32 minutes maximum)
Stretch well after completion