Stretch and Warm up with
3 Rounds of:
5 x Squats
5 x Push ups
5 x Right/Left lunges
Rest then:
2 Rounds of:
Bear Crawl 10 yards
Crab Walk 10 yards
Side Crawl 10 yards Right
Side Crawl 10 yards Left
Reverse Crab Walk 10 yards
Rest then:
3 Rounds of:
Ruck Curls x 10
Ruck Thrusters x 10
Ruck Deadlift x 10
Now go for a 2-4 mile ruck at a comfortable pace to cool down.