The 3-Mile run for the workout can be done in the morning for your PT, with some abs thrown in there, or after your workout if you have time. Either way, aim for a comfortable pace, and for those of you trying to go to Ranger School or selection, try and hold an 8:00 while having a good conversation for the duration of your run.
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Strength:
DB Step Up 4x8
DB Reverse Lunge 4x12
SL RDL 4x12
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Accessory:
WTD Pull Ups 5x8
Bentover Row 5x8
Crunches 5x20
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Conditioning:
3-Mile Run