2 Sets, As Fast As Possible (with Ruck):
– Run 100m, Crab Walk Back (Ruck on Front)
– Run 100m, Lunge Back
– Run 100m, Bear Crawl Back
– Run 100m, Lunge Back

Directly into… Ruck 2 Miles

More Stuff:
– GORUCK Light Class 082 AAR – Dirt in Your Skirt

3 Weeks Out…

800m Ruck with an Extra Weight (20#+)

5 Rounds with Ruck:
– 10 Push-Ups
– 20 Lunges
– 40m Bear Crawl

800m Ruck with an Extra Weight (20#+)

More Stuff:
– Walking on Sunshine with GORUCK Light – AAR

A. Ruck 5-6 Miles

More Stuff:
– How to Ruck, Part 1: A Beginner’s Guide – Team Spearhead

Ruck 1 Mile, then…

4 Rounds:
– 30 Goblet Ruck Squats
– 25 Flutter Kicks (4 Count)
– 20 Ruck Push Presses
– 15 Burpees

Immediately after, Ruck 2 Miles

More Stuff:
– GORUCK Light AAR (After Action Review) – Ruck Like a Mom

A. Log Simulation PT
– Complete 80-100 Reps of Ruck Shoulder to Shoulders
– (Left to Right + Right to Left = 1 Rep)
– Each time dropped, do 30 Lunges
– (Ruck on Back, 15/Leg)

B. Buddy Workout, 6 Total Rounds:
– P1 Begins Bear Crawling 50m
– P2 Runs 40m in opposite direction, then Sprints back to catch P1
– P2 then Buddy Carries P1 back to the Start Line
– P1 and P2 Switch

C. Ruck 2-3 Miles

More Stuff:
– GORUCK Light, 7/11/15