Ruck or Run... or Better, Ruck and Run

3 mile Speed Ruck on uneven ground

or

4.5 mile Speed Ruck on pavement

or

2.5 mile Run
- rest 4 minutes -
2.5 mile Run

or

2 mile Speed Ruck on Pavement
- and -
1.5 mile all effort Run

** Ruck weight not to exceed #40 or less than #36