[mud slinger]

Day 1- Run 4-5 miles on fire breaks, chest and tri-ceps
Day 2- Bike " stationary " for 25-30 mins, back and bi-ceps.
Day 3- Ruck 4-6 miles on fire breaks, shoulders and neck.
Day 4- Run or bike.
Day 5- OFF

Before each gym workout I will warm up with 3 sets of 10 chin-ups, 10 cable shoulder raises, 10 one arm lat pull-downs and 25 push ups.

Once I hit the 6th day I will start back over on day 1.

Also since I am going to SFAS in June I try to do all my runs and rucks in the middle of the day.

* Ruck weight is at 55lbs and I never ruck run. I don't know the standards for SFAS but I'm at 1245-1330 minute mile pace and I feel if I go any faster I would be running.

Hope this helps some out. Good Luck with your training and SFAS.