Shoulders and back day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A 3-mile run, a 3-mile rucksack march, and a 300-meter swim with fatigues and boots.
Aim to go as fast as you can in each event. Get used to swimming with fatigues and boots. It is much harder than normal swimming and is an often-overlooked part of the Selection preparation.
If you can do all three of these things well, you will have the physical aspect for most of the selection courses checked.
More Preparation for the UBRR:
3 x 12 Lat Pull, behind the neck (go as heavy as possible)
3 x 12 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
3-mile Run (24 minutes maximum)
3-mile Rucksack march (45-lb minimum, 45 minutes maximum)
300-meter swim in fatigues and boots
Stretch well after completion