Chest and Triceps workout in the gym and then hit the trails for a 4-mile run. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log book.

If you’re living in the Northeast, you may have to forego the run today until the weather stops snowing. It may be treadmill time.

Training:

More Preparation for the UBRR:

3 x 12 Bench Press

3 x 10 Dumbbell Flies

Special Operations Forces Selection PT Preparation Week 16, Day 5

Read Next: Special Operations Forces Selection PT Preparation Week 16, Day 5

3 x 10 Dumbbell Incline press

3 x 20 Pushups (alternate sets with wide, narrow and shoulder width)

3 x 10 ‘V’ Ups

3 x 20 Sit-ups

3 x 20 Cable Push Downs (rope)

3 x 20 Dips or until muscle failure

4-mile run

Stretch well after completion