Special Operations Forces Selection PT Preparation, Week 1, Day 4

Continue to prep for the UBRR and focus on some speed work today with some short runs for time. Speed work will help with your endurance and explosion.

Work on the perfect form when doing your exercises. The cadre at Selection are meticulous in grading form, especially with pushups. The time to get it right is now. Then the graded test in the course will be a piece of cake. Remember, everyone gets graded the same.

Training:

5 x 0.5-mile run Go as quickly as you can with a maximum of 5-minute rest between runs. Record your average mile time.

5 x 30 seconds of Pushups.

5 x 30 seconds of Sit-ups

1 x 20 Knees-to-Elbow hanging from the pull-up bar, or until muscle failure

2 x 10 pull-ups or until muscle failure

Stretch well after completion