Aerobic/Anaerobic Capacity

Running

100-800m intervals (1:3-4 work:rest)

Tempo run 1.5-2 mi

1 mi repeats

150-300 yard shuttle

Long slow distance run 3-5 mi

Walk to run progression - per provider

Return to ruck progression - see attachement

Low Impact

Cardio machine intervals (rower, bike, assault bike, ski erg)

Sled pull/push

Sled/battle rope drag (arm over arm)

Battle ropes intervals