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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 4, Day 7

By Steve Balestrieri | March 30, 2019 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, UBRR Prep, US SOCOM

Shoulder and back exercises this morning in the gym before a run to top things off. If you have access to any ropes, you should start incorporating rope climbing into your workouts. If not towel pull-ups are the next best thing.

Be sure to mark down your progress in your workout log book and remember to stretch well before and after your workout.

UBRR Training:

More Preparation for the UBRR:

3 x 10 Lat Pulldowns, rear

3 x 10 Lat Pulldowns, front

3 x 10 Dumbbell Side Raises

3 x 10 Seated Rows

3 x 10 Dumbbell Shoulder Press

3 x 10 Arnold Dumbbell Press

4-mile run (32 minutes maximum)

Stretch well after completion

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Filed Under: Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, UBRR Prep, US SOCOM Tagged With: 75th Ranger Regiment, Air Force Special Operations, fitness, long tab, MARSOC, navy seal, preparation, pt, pt prep, Selection, SFAS, socom, SOF, SOF PT, Special Operations Forces, SpecialOperations.com, train your body, training, US Army Special Forces