100 Push-ups

50 Pull-ups

5-mile run + 5-mile ruck

Run first and try to make it in record time, stride it out and make it an exhausting run. Then, throw a ruck on your back and, at the minimum, walk at a 15:00m/mile pace but, strive for a 13:30 – 13:45 walking speed. If you run can – push towards a 10:30 – 11:00 minute/mile pace. If you don’t have a smart watch – use the “map my run” app.