Tuesday is Leg Day, time for building strength and endurance, begin with pull-ups and. then squats, lunges and the sled followed by a four-mile run in under 32 minutes which is the standard.

If your gym has no sled, you can substitute a Fireman’s Carry with a training partner.

Training:

Continue to prep for the UBRR

3 x Pull-ups 10 reps

3 x 10 reps Deadlifts

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

Special Operations Forces Selection PT Preparation Week 11, Day 3

Read Next: Special Operations Forces Selection PT Preparation Week 11, Day 3

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

4-Mile run (32 minutes maximum)

Stretch well after completion