Shoulder and back exercises this morning in the gym before a run to top things off. If you have access to any ropes, you should start incorporating rope climbing into your workouts. If not towel pull-ups are the next best thing.

Mark down your progress in your workout log book and remember to stretch well before and after your workout.

UBRR Training:

More Preparation for the UBRR:

3 x 10 Lat Pulldowns, rear

3 x 10 Lat Pulldowns, front

Special Operations Forces Selection PT Preparation Week 4, Day 7

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3 x 10 Dumbbell Side Raises

3 x 10 Seated Rows

3 x 10 Dumbbell Shoulder Press

3 x 10 Arnold Dumbbell Press

4-mile run (32 minutes maximum)

Stretch well after completion