During your strength portions, it’s important to keep in mind taking no more than `1:30-1:45 for rest. The program isn’t designed for hypertrophy or GVT style breaks, this way you can increase the weight weekly and throughout your set - working between 10-20# more from 1-4.
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Strength:
Shoulder Press 4x8
Decline Bench 4x10
Shrug 4x12
Bicep Curl 4x12
GHD SU 4xMAX :45
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Ruck:
1.5-Mile Repeats x 3 #50 9:00-9:15 4min Rest