Special Operations Forces Selection PT Preparation Week 6, Day 4

Happy Hump Day, it is back and shoulders day at the gym. Then a 5-mile rucksack march. Ensure that your second pair of boots are well broken in.

Remember to stay hydrated while on the march, especially so in the cold weather, you’ll not want to drink but get in the habit, and mark your progress in the workout log book.

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

3 x 10 Deadlift

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, 75-minutes maximum)

Stretch well after completion