Today’s session will test your aerobic and anaerobic endurance in a job specific setting. You will need a weighted vest or a ruck for today’s session. If you do choose to use a ruck, make sure you pack it properly with the weight close to your body and evenly distributed.
You will be running but also resting for long periods so make sure you really push yourself when you’re exercising.
Optional extra to make this even more difficult is run in combat boots.
Wearing a 20lb ruck or weighted vest:
Run 1 Mile Rest as long as it took.
Run 800m Rest as long as it took.
Run 400m Rest as long as it took you.
Drop the ruck / vest and finish with 1 mile.