Endurance is not just the ability to bear a hard thing, but to turn it into glory. --William Barclay

Warm-up:

Body Weight Squat x 30 Push-up x 10-20 Jumping Jacks x 50

Main Set: AMRAP Intervals

Part I: Working Interval: Run, Box Jump, Pancake Slams

ADVANCED: Perform in order and repeat AMRAP in 30 minutes Run (treadmill incline or hill) x 2 min Box Jump x 10 Pancake Slams x 10

BEGINNER: Perform in order and repeat AMRAP in 30 minutes Run (treadmill incline or hill) x 2 min Box Jump x 5 Pancake Slams x 5

Part II Working Interval: 15-30 minute ruck.

Carry a Spartan pancake, kettlebell, dumbbell, rock, brick, weight-vest or log. Do this for 15-30 minutes.

Cool-down:

Stretch

Beginner Version: Reduce total Part I time to 30 minutes or less. Advanced Version: Increase total time for Part I up to 60 minutes. Then ruck for another hour.