Load backpack up as heavy as you can, or grab a Sandbag you can toss over your shoulder.
This should be done on a trail, in the woods, or through the snow, location depending!
You’ve got a 45 Minute ruck in front of you today, but every 5 minutes you’ve got 10 squats and 10 pushups. If you have a sandbag you can’t put on your back, make it 30 pushups.
After you’re done, head inside, warm up, and then accumulate 8 minutes of plank work, any sort of plank will do, break it up as needed.