1) Row 1000m on a Concept 2 Rower
2) Run 2 miles, casual pace
3) Work up to 1 rep max Back Squat
4) 5 rounds: 3 x 70% 1RM Back Squat (take time to breath 2-3 times between reps)
5) Row 500m – as fast as possible
The Special Operations task force fighting ISIS in Iraq and Syria consists of SOF troops from America, Canada, France, the UK, Italy, Germany, and Denmark.
On October 3rd and 4th Rangers and Delta operators conducted Operation Gothic Serpent, fictionalized in the film Black Hawk Down.
A quick workout to start the day and week off right. Start off with the basics of pushups, sit-ups, and crunches, then to the bar for V-ups, pull-ups and dips before a 5-mile run (40 minutes or less) in a mini UBRR test. Remember to stay hydrated and mark your progress in your workout log book. Training: More preparation for the UBRR 1 x 1-minute Pushups 1 x 1-minute Sit-ups 1 x 1-minute, Crunches 1 x 1-minute, V-ups 1 x Dips as many as possible to muscle failure (No time limit) 1 x Pull-ups as many as possible or to muscle failure (No time limit) 5-mile run (40 minutes maximum) Stretch well after completion, mark your progress in your workout log book.