Special Operations Forces Selection PT Preparation Week 13, Day 3

Tuesdays are always our Leg Day at the gym followed by a 5-mile run. Begin with pull-ups, then squats, lunges, and the sled or Fireman’s carry followed by a 5-mile run.

You must build up your legs to carry you thru the course and beyond. Those are the muscles that tote the rucksack to the nth degree both in the course and in the Regiment. Stay hydrated and log your time in your workout notebook.

UBRR Training:

Continue to prep for the UBRR

3 x Pullups 10 reps

3 x Towel pull-ups 10 reps if no climbing ropes are available

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

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

3 x 10 Deadlifts

4 x Sled push heavier weight (or Fireman’s Carry)

3 x 10 reps Dumbbell Lunges

3 x 20 Side Planks

5-Mile run (40-minute maximum)

Stretch well after completion