The workout's main training event is a 3-mile conditioning hike under load. Conditioning hikes or "rucking" is simply moving with a pack or "ruck" with weight for a distance.
The weight should be placed in the ruck mid pack or higher. Weight placed low in the pack causes flexion at the waist which causes a quicker rate of fatigue and may lead to injury.
Proper foot care is important prior to , during, and after the hike. Bring an extra set of socks in your pack; if your socks are wet half way through the hike, change them with your extra set.
EXERCISE(S)
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SETS
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REPETITIONS
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|---|---|---|
High knee walk - Skipping - Partial side lunge - High knee fog in place - Jog in place butt kicks
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1
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10
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Conditioning hike
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1
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3 miles
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Stretch: Hurdler - Quad - Cobra - Lower back - Delts - Chest - Triceps
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2
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10 seconds each
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