Workout

Warm up:
30 seconds high knees
30 seconds but kickers
30 seconds shadow box
30 seconds jumping jacks
30 seconds walking lunge
30 seconds sit ups
30 seconds air squats

Then

*with a ruck or sturdy backpack*

Ruck 3 miles @35-55#
Run 2 miles
Ruck 2 miles @35-55#
Run 1 mile
Ruck 1 mile @35-55#
Run 800m

Then

Stretch 20-30 minutes
-quads
-calves
-low back
-abs
-shoulders

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