- 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
All Green Berets participate in a final unconventional warfare course called Robin Sage, the MARSOC equivalent is called Derna Bridge.
Rangers conduct a combat jump in Iraq near Haditha Dam which they later captured from Iraqi forces.
Today we’ll hit the legs hard again and then rest on Sunday. More reps on the legs today, as we’ll get ready for the Rifle PT squats, that everyone loves so well. Training: More Preparation for the UBRR: First, head into the gym: 3 x Front Squat 20-15-12 reps (lighter weight, more reps) 3 x Goblet Squats 20-15-12 reps (lighter weight, more reps) 3 x Hungarian Lunges 20-15-12 reps light weight 3 x 10 Pull-ups 3 x 10 reps Standing Arnold Press 3 x 25 Push-ups 30 x “V” ups 6-mile rucksack march with 45-pound minimum Stretch well after completion