A little warm up and a good long Sunday ruck march. As always be sure to stay hydrated during the ruck march. It should be a habit that will carry over to Selection and training afterward.
Becoming dehydrated during a long training event such as a ruck march or long range movement is a guarantee for bigger problems and failure, keep sipping on the water during the course.
Training:
Warm up
2 x 20 Pushups
2 x 20 Sit ups
8-mile rucksack march over varied terrain. Try to keep your pace better than the standard. And mark your times in your workout log book.
Stretch well after completion
