45 Min Ruck (Preferrably on a trail)
First 10 Mins: Steady warm-up pace (17-20 Min/Miles)
25 Mins: Fast Pace (<17 Min/Miles) Every 5 mins stop and do 15 Squats and 30 Flutter Kicks (total)
10 Mins: Cool Down Pace (17-20 Min/Miles)
Scoring: Distance
Rx: Ruck (30/20)
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