Today is a just a long ruck, with just a few stretching exercises to get you warmed up then it is hitting the trail and putting some miles in. Try to not only maintain the pace needed to pass the course but to better it.

Try to push as hard as you can without running. Push yourself harder in the second half of the course. And remember to drink plenty of water on the course. Don’t let yourself get dehydrated.


Warm up 3 x 30 seconds Mountain Climbers

Warm up 3 x 30 seconds Spider-Man Planks

10-mile Ruck march over varied terrain with a minimum 45-pound ruck

Stretch well after completion

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