Back to the gym this Friday morning. It is Chest and Triceps day and then a 5-mile run. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log book.

UBRR Training:

More Preparation for the UBRR:

3 x 12 Bench Press

3 x 10 Dumbbell Flies

3 x 10 Dumbbell Incline Press

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

Special Operations Forces Selection PT Preparation Week 16, Day 5

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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

5-mile run (40 minutes maximum)

Stretch well after completion