1. Secure a ruck with the desired amount of weight to the back.

2. Begin in a quadruped position with hands and feet shoulder-width apart on the ground, and knees bent at a 90 degree angle.

3. Lift your knees off the ground, keeping hips low and back flat.

4. Move your right hand and left foot forward, followed by your left hand and right foot.

5. Continue alternating hands and feet, keeping your hips low and your back flat.

6. Move forward in a controlled manner, maintaining the same distance between your hands and feet and keeping the back flat, until the desired distance is reached.

7. When you reach your desired distance, return to the starting position.

6. Repeat steps 2-5 until the desired distance is reached.