Wednesday is a light Shoulders and Back training day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A 3-mile run, a rucksack march, and a swim with fatigues and boots.
These are three things that you’ll have to be able to do well to pass Selection. If your plans include being a Marine Raider or a Navy SEAL, then being a good swimmer and being more comfortable in the water with your gear on is a must.
More Preparation for the UBRR:
2 x 12 Lat Pulldowns, behind the neck (go as heavy as possible)
2 x 12 Lat Pulldowns, front
2 x 10 Dumbbell Side Raises
2 x 10 Dumbbell Front Raises
2 x 10 Dumbbell Arnold Press
2 x 8 Shoulder Shrugs
3-mile Run (24 minutes maximum)
3-mile Rucksack march (45-pound minimum, 45 minutes maximum)
100-meter swim in fatigues and boots
Stretch well after completion