After the rucksack march of Sunday, we go back to the gym with some prep for the Upper Body Round Robin (UBRR) followed by a 3-mile run. Set the pace for as fast you can and try to better the standard and the time of your last run.
When doing the pushups, don’t worry about speed so much at this early juncture of preparation, ensure that you’re using very strict form. The cadre members at Selection are sticklers for perfect form. Get in the habit now and the PT Test will be a breeze when you take it for real.
UBRR Training:
More preparation for the UBRR
2 x 30-seconds Pushups
2 x 30-seconds Sit-ups
2 x 30-seconds, Crunches
2 x Dips as many as possible to muscle failure
3-mile run (24 minutes maximum)
Stretch well after completion