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 unofficial Special Forces motto "nous defions" means "we defy".
Rangers conduct a combat jump in Iraq near Haditha Dam which they later captured from Iraqi forces.
Sunday morning rucksack march. Do a quick warmup of pushups and sit-ups before heading out for a six-mile rucksack march. Head out over varied terrain and try to go as fast as you can without running. Stretch well both before and after the event. Remember to still push water during the march. Although the cold weather is upon us now, the need for water doesn’t go away. And ensure that second pair of boots are broken in for the Selection Course. Training: Warm up 1 x 20 Pushups 1 x 20 Crunches 6-mile Rucksack march over varied terrain with a 45-pound minimum. 90 minutes maximum. Exceed the standard without running and you’ll be in good shape. Stretch well after completion