Special Operations Forces Selection PT Preparation Week 7, Day 3

Merry Christmas, we’re expecting most everyone to forego the gym this morning. But for those of us, like here, who have a key to the gym, we’ll post it up anyway.

Tuesday is our favorite Leg Day at the gym, and we’ll begin with pull-ups, squats, and lunges to build up the strength in your lower body. That builds the muscles necessary for carrying a rucksack, which is the bread and butter of SOF.

Then a four-mile run in 32 minutes or less which is the standard. We aim to better that.

UBRR Training:

Continue to prep for the UBRR

3 x Pullups 10 reps

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

3 x 10 Deadlifts reps

4 x Sled push heavier weight or Fireman’s Carry

3 x 10 reps Dumbbell Lunges

3 x 20 Side planks

4-Mile run (32-minutes maximum)

Stretch well after completion