The best way to start our Sunday as the sun comes up is our Sunday Ruck. Grab your training partner (for me a bulldog) and hit the trail. A little warm-up and a good long (8-mile) rucksack 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 march.
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 (120 minutes). And mark your times in your workout log book.
Stretch well after completion
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