Shoulders and back training day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A run, a rucksack march, and a swim with fatigues and boots.
Almost all Special Operations training is based on one of these events. If you can do all three well, you will be in good shape to pass the Selection course.
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 Dumbbell Side Raises
3 x 10 Dumbbell Front Raises
3 x 10 Dumbbell Arnold Press
3 x 8 Shoulder Shrugs
3 x 10 Seated Rows
3-mile Run (24 minutes maximum)
3-mile Rucksack march (45-pound minimum, 45 minutes maximum)
100-meter swim in fatigues and boots (no time limit)
Stretch well after completion