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 structure of Delta Force is based upon that of the British Special Air Service.
On June 7th 2006, Delta Force operators participated in the capture of Abu Musab al-Zarqawi
The Iraqi Prime Minister Haider al-Abadi has said in a few days, there will be an announcement that the "liberation" of the city of Mosul has been achieved from the Islamic State of Iraq and the Levant (ISIL - also known as ISIS). Abadi spoke to the media on Thursday, and his statements were carried by Baghdad-based Sumaria TV. "It's a matter of a few days and we will announce the total liberation of Mosul," Abadi said. The announcement came as Iraqi forces were continuing the fight against ISIL fighters in their last stronghold in western Mosul, the city's old town. The armed group has lost much of their territory over the last three years, and Mosul is their last urban bastion in Iraq. The group's fighters are expected to make their last stand in the Old City - a densely populated quarter with narrow, winding alleys. Up to 150,000 civilians are believed to be trapped in there, where conditions have been described by the UN as desperate. The fight for Mosul has now lasted for more than eight months. On Wednesday, ISIL fighters blew up Nuri mosque as Iraqi forces advanced on the ancient religious compound in the embattled northern MORE »