Today was as follows:
5 am - 15 minute 1 mile ruck (40lbs)
5:15 - 6:15 - a lot of sandbag squats, lunges, medicine ball throws, kettlebell work, etc - little rest - moderate weight.
6:15- 7:00 am - Ruck 40 lbs - 2.5-3 miles or so at 16-17 min pace - Just a good pace walk with weight.
5 min airdyne
2 sets warmups:
Half kneel landmine RDL
Quadrupled rock back into squat
Bird dog
Jumping good morning
Plyo:
5 sets of single leg bounds for 12M / 1 min rest
Strength:
Front squats: 5 x 2...build to max set of two to set baseline
Accessory:
3 Giant sets:
Goblet squat x 8
Soren hold x 45 sec (basically holding horizontal part of a hyper)
Death march x 12M Step forward, touch dumbells to floor next to front foot, keeping both feet flat)
Conditioning:
6 sets - 20 meter sled push every 90 sec with 1.5x bodyweight
Recovery:
Various stretches