Follow up question:
can someone direct me to the current recommended workout for pre-SFAS? I've searched around, and it seems that the current workout is THOR, but I can't find an actual explanation of WTF that means or where to find even a description of it.
in the meantime I'm still doing some exercises, but I can tell I need to go harder and faster. I'm very lucky to know or at least have contact with current and former SF out in meat space. Mostly a former PJ who later did some OGA work whom I've had the privilege of getting to know very well. Based on some of the longer conversations I've had with the PJ it seems as though the primary aspect of my prep should be rucking, rucking, rucking and focusing on refusing to quit no matter how crazy shit gets. Based on what I've read, I know I need to be doing more upper body strength stuff, which is what I seem to be struggling with so far.
I've got some of my own oddball ideas about exercises, but I know enough to know I don't know enough and I'm hoping someone has a clear reference or some suggested reading on the subject. I've heard people drop "Get Selected" and another book on general fitness and exercise techniques focused on MIL/LE, the name of which is escaping me, but if there's a free and actually recommended exercise plan I'd rather start from there and adapt.