Tuesday means it is Leg Day at the gym followed by a 4-mile run. Start off with pull-ups, then squats, lunges and the Sled push/Fireman’s carry followed by a run in thirty-two minutes or less according to the standard.

Remember to stretch well and hydrate well during and after your workout.

Training:

Continue to prep for the UBRR

3 x Pullups 10 reps

3 x Towel pull-ups 10 reps

Special Operations Forces Selection PT Preparation Week 11, Day 3

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

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

4 x Sled push heavier weight/ Fireman’s carry

3 x 10 reps Dumbbell Lunges

3 x 20 Shoulder Touch Planks

4-Mile run (32 minutes maximum)

Stretch well after completion