1) Run 4 miles at a conversational pace
2) 5 rounds:
40s Front Bridge
The Ranger motto, "Sua Sponte" means "of their own accord" referring to the fact that all Rangers are volunteers.
On June 7th 2006, Delta Force operators participated in the capture of Abu Musab al-Zarqawi
Saturday morning and heading back to the gym for a shoulder and back workout. Towel pullups if you have no access to ropes or climbing ropes if they are available. Followed by a four-mile run. Log your numbers down in the workout notebook Training: More Preparation for the UBRR: 3 x 10 Lat Pulldowns, rear 3 x 10 Barbell Dead Lift 3 x 10 Wide Grip Pullups 3 x 10 Towel Pullups 3 x 10 Dumbbell Side Raises 3 x 10 Seated Bent-Over Delt Raise 3 x 10 Dumbbell Shoulder Press 3 x 10 Arnold Dumbbell Press 4-mile run Stretch well after completion