It is time for our Sunday morning ruck march. We’ll do a six-mile course today over varied terrain, aim for a time better than the standard of 90 minutes. Do a quick warmup of pushups and sit-ups before heading out.

Stretch well both before and after the ruck march. Remember to drink plenty of water and stay hydrated out there. And wear your second pair of boots today.


Warm up

2 x 20 Pushups

2 x 20 Sit-ups

6-mile Rucksack march over varied terrain. And mark your times in your workout log book. If your feet are hurting after completion, then that second pair of boots may need more break-in time. Don’t wait for Selection to get that done.

Stretch well after completion