Friday morning gym day and what better way to kick the weekend off than with Leg Day. Starting with Squats – front, dumbbell goblet, and barbell, then some lunges and after the weighted sled push. This will build up the strength and endurance to carry the rucksack.  And we’ll finish the workout off with a five-mile run in 40 minutes or less.

UBRR Training:

Continue to prep for the UBRR.

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

3 x Goblet Dumbbell Squats 20-15-12 reps (lighter weight)

3 x 10 Barbell Rear Squats

3 x 10 Dumbbell Lunges

Special Operations Forces Selection PT Preparation Week 12, Day 6

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3 x 10 Romanian Lunges

3 x Weighted sled push (heavier weight) or Fireman’s Carry

5-mile run (40 minutes maximum)

Stretch well after completion