(1) "Merry Go-Round"

Go to a track or soccer field etc.  Take a ruck loaded to fifty lbs.  Ruck 10 minutes, then immediately drop that ruck and get running, HARD pace for five minutes.  Then pick it back up immediately.  As little transition time as possible.  Keep this up for an hour. 

(2) 1000m fin swim

Posted on June 1, 2014 .