Friday is always a good day to for Leg Day at the gym, the lighter weight in the squats but higher reps help with endurance. Weighted sled push builds up some explosion. The leg work in the gym will bode well for you in Selection and in SOF units in your future if you are successful in your quest to get Selected.
Continue to prep for the UBRR.
3 x Pullups 10 reps
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 or Fireman’s Carry
3 x 10 reps Dumbbell Lunges
3 x 20 Side planks
Stretch well after completion