Ruck Run 5 miles. Record your time. Work on this effort and work as hard as you can. If possible, try to maintain a 11:00 – 13:30-minute miles pace.
The Ranger motto, "Sua Sponte" means "of their own accord" referring to the fact that all Rangers are volunteers.
In late December of 1980, Rangers jump into Panama as a part of Operation Just Cause.
Back in the gym this morning for some shoulders and back training before heading out for a run. We’ll break up the routine next week with some more speed interval running, that will help to build up your short area quickness and speed. And we’ll do some swimming which is also very important. Training: 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 Seated Bent-Over Delt Raise 3 x 10 Dumbbell Shoulder Press 3 x 10 Arnold Dumbbell Press 4-mile run Stretch well after completion