- Find 1 rep max Back Squat
- 1 round: 20 x 65% 1 rep max Back Squat – take 2-3 full and relaxing breaths between Back Squats. Keep your back straight, your chest out and squat deep.
- 4 x 400m Sprints
The unofficial Special Forces motto "nous defions" means "we defy".
6th Ranger Battalion liberated 500 POWs from a Japanese prison.
Saturday morning in the gym for shoulders and back work. Towel pull-ups are for those with no access to ropes. The only way to get better at pull-ups and climbing ropes….is to practice doing them until they are a strength. Followed by a four-mile run in 32 minutes or less. Log your numbers down in the workout notebook and remember to stretch well both before and after the workout. Training: More Preparation for the UBRR: 3 x 10 Lat Pulldowns, rear 3 x 10 Barbell Dead Lift 3 x 10 Wide Grip Pull-ups 3 x 10 Towel Pull-ups 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 (32 minutes maximum) Stretch well after completion