You're going to need the excellent book "TrueToForm" to do this properly. You can get it in Kindle or Hard Copy off Amazon at http://amzn.to/2a0Y5rE. Read the whole book, and then do the M/W/F routine on MWF and the T/R/S routine on TRS EVERY week of this plan.
Choose 5-7 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm, 20 seconds cold for 10x through. In addition, choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion.
So 40 push-ups, then 40 Situps etc.
4 - 400 sprints
Pull-up ladder 1-6 for 3 rounds.
So 1 pull-up, rest 15-20 seconds then 2 pull-ups working your way up to 6. Then start over on next set at 1. Alternate
Cardio (Bike, Swim, or Elliptical) for 30 minutes
Push-ups + situps (alternate) 40,30,20
30/30s: Sprint for 30 seconds walk for 30 seconds. 10
rounds. Walk for 5 minutes and complete
another 10 rounds. Run 30- Walk 30 equals 1
Pull-up ladder 1-6 for 3 rounds. Alternate Cardio (Bike, Swim, or Elliptical) for 30 minutes
Road March 4 miles in less than 60
minutes With 45 lb Ruck.