The Definitive Spec Ops Resource
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.
Shoulder and back workout at the gym to start our Saturday and weekend right. Towel pull ups if you have no access to climbing ropes. Followed by a five-mile run. Log your numbers down in the workout notebook Training: More Preparation for the UBRR: 3 x 10 Lat Pull downs, rear 3 x 10 Barbell Deadlift 3 x 10 Wide Grip Pull-ups 3 x 10 Towel Pull-ups 3 x 10 Dumbbell Side Raises 3 x 10 Seated Bent-Over Delt Raise 3 x 10 Dumbbell Shoulder Press 3 x 10 Arnold Dumbbell Press 5-mile run Stretch well after completion
