Warm-up: 20 squats 20 fire-hydrants 20 calf raises 20 legswings
4 Miles - 34:10
Splits:
1 - 7:28
2 - 9:17
3 - 9:11
4 - 8:14
Cooldown:
400m Walk
20 Minutes stretching and Foam rolling
Ruck - I rucked for time of 1 hour. Not sure the distance, probably 3 something) but I know my pace was dropped significantly ( normally 12-14 minute pace) but thats due to the terrain I choose, lots of off road brush, rocks and BIG hills.
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