If you can’t find a 5gal Water Can or use a 15-20# KB, grab an assault pack, fill it with some sand for equal weight and start walking! You’re going to find your grip strength going in and out during the ruck and slinging the bag over a shoulder or carrying it like a sack of potatoes. Regardless of how you do it, don’t allow yourself to completely shelf the weight on your ruck.
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Strength:
SA DB OHS 4x8
DB Thruster 4x12
HVY American KBS 4x12
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Accessory:
DB Curl + Reverse Grip Press 5x8
Preacher Curl 5x8
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Conditioning:
6-Mile Ruck 35-45# w/5gal Jug of Water or like item 10-20#