Friday, that must mean its Leg Day at the gym but instead of a long run at the finish of that, we’ll substitute the Shuttle run in there, to work on your speed today. Weighted sled push builds up the strength and explosion. Will be an excellent prep for carrying a rucksack.

UBRR Training:

Continue to prep for the UBRR.

3 x 10 Pull-ups

3 x 10 Deadlifts

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

Special Operations Forces Selection PT Preparation Week 16 Day 6

Read Next: Special Operations Forces Selection PT Preparation Week 16 Day 6

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

3 x 10 Barbell Squats

3 x 10 Dumbbell Lunges

3 x Weighted sled push or Fireman’s Carry

4 x 25-meter Shuttle Run

Stretch well after completion