Some good pretest work for the Upper Body Round Robin (UBRR) with many of the exercises that will be tested. Always go for perfect form when doing the pushups, it will be an area that is always looked at hard during the PT tests in Selection.
After the exercises, a three-mile run, the standard is 24 minutes, we’ll look to do better than that. Mark the time in your workout logbook
More preparation for the UBRR
2 x 1-minute Pushups
2 x 1-minute Sit-ups
2 x 1-minute, Crunches
2 x 1-minute, V-ups
2 x Dips as many as possible to muscle failure (no time limit)
2 x Pullups as many as possible or to muscle failure (no time limit)
3-mile run (24-minutes maximum)
Stretch well after completion
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