Today is a moderate-intensity ruck day. Using 25% of your pack weight, hike for a 60-90 minutes on difficult terrain. We want to get the heart rate up, challenge the balance and stamina, but not push into a danger zone. If time is tight and you can’t get away for a decent ruck, then run. A 30-minute run is better than nothing and can still have a huge impact on long-term fitness.

60-90 minute ruck with 25% pack weight, difficult terrain

Or

Run
5-minutes Zone 1
10-minutes Zone 2
10-minutes Zone 3
5-minutes Zone 1

Posted by Jeremy Meredith

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