[greyshade]

Bechorg that's some good advice, those are good numbers to be able to achieve.

Just to caveat from my experience.

Recovery/flexibility
Foam rolling has really helped me recover faster and improve my flexibility. Before any workout, ruck, run, I'll always make 10min to roll out and do a quick dynamic warm-up. Really has helped me out. I used to see guys using the roller in the course after rucks or before and I thought it was some sort of snake oil. Looking back I think I could have avoided a lot of pain and recovered faster if I had follow suit.

Like Bechorg also said, dynamic warm-ups are the way to go. I never go into a workout cold.