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Im on a 3 on 1 off program and i feel great. My day 1 of 3 I run atleast 30 minutes, maximum 60. On day 2 I do crossfit, limiting the amount of weight to focus on cardio, and not weight lifiting. And day 3 I ruck.. started out around 4 miles but increasing distance every 4 day cycle. Day 4 is rest. Its important to keep it relative to what you will be doing and have plenty of rest. Your body will tell you when you can go hard and when you need more sleep, just listen to it.
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Have gun. Will travel.
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