Shoulders and back day in the gym before heading off to do a 5-mile rucksack march. Conduct the ruck over varied terrain and remember to hydrate throughout. Thankfully the thunderstorms and tornado watch from last night are passed. But still be careful out there.

It is a good habit to get used to hydrating while rucking and a needed one for the time when you’re in the course. Mark your time down in your workout logbook.

Training:

More Preparation for the UBRR:

3 x 12 Lat Pulldowns, behind the neck (go as heavy as possible)

3 x 12 Lat Pulldowns, front

Special Operations Forces Selection PT Preparation 9.20.2017

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3 x 10 Seated Rows

3 x 10 Dumbbell Side Raises

3 x 10 Dumbbell Front Raises

3 x 10 Dumbbell Arnold Press

3 x 8 Shoulder Shrugs

5-mile Rucksack march (45-lb minimum) over varied terrain, 75-minutes maximum

Stretch well after completion