This full-body workout features a mix of volume, cardio and strength | Military.com

Stew Smith has set a full-body workout that can help you prepare for special ops training. It is a combination of volume, cardio, and strength that can be altered depending if you are more focused on diving or land-based training. Smith advises to never skip leg day as rucking and swimming will be tested regularly, and it would be helpful to be good at both in a variety of special ops programs.