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.
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
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