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
Colonel Yarbrough asked President Kennedy for permission for Special Forces soldiers to wear the distinctive green beret, which had been previously unauthorized.
North Vietnamese tanks over run the Special Forces forward operating base called Lang Vei.
If you went out and rucked Sunday for ~ 5 miles, then make sure you drink lots of water, today. Equally important, I hope you slept well to recover from whatever abuse your body suffered. Tomorrow, let's do what's called the Upper Body Round Robin (UBRR). Today, we'll log (for time) a 5-mile run. Training: Run 5 miles, for time. Then, complete by the end of the day 300 Push-ups and 200 Sit-ups.