i had about the same time you had to get ready and just got back from one hell of a deployment. i told my command what i wanted to do so they gave me some space.
mon:
0500 wake up
0530 run(hit)
midmorning bodyweight exercise 100 pullups 2x10 wide grip,2x10 reg grip, 2x10 reverse grip,2x10 close grip,2x10 one hand face in and one out grip
midafternoon swim 1.5km, tread water full cammies and boots 45min, 25m underwater swim x4
evening 5x5 workout
tues:
0530 run(long 8-12 miles)
midmorning bodyweight exercise push-ups,sit-ups 5 wide push-ups,
10 v-ups,5 reg push-ups,10 crunches,5 close push-ups,10 flutter kicks. all done back to back 2:00min time period faster you get done more time to rest 15 rounds
midafternoon swim 50m intervals x20(like hit in water)
evening ploymetrics
wed:
0530 run(med 3-5 miles)
midmorning: bodyweight pyramid 1push-up,2sit-up,3squat,2push-up,3sit-up,4 squat and so forth x 10 then back down.
midafternoon: swim 1km (this one is tricky) freestyle swim,1stroke breath for 50m,2 strokes breath 50m,3 strokes breath 50m, see the pattern here(only do this if someone is with or watching you. to clear it up, on 1 stroke breath it stroke breath,stoke breath for 50m, 2 stroke breath, 2 stroke breath for 50 and so forth.
evening: 5x5
thurs:
0530 cardio machine 45min-1hr
midmorning: ploymetrics
midafternoon: swim 2km every 50m get out and bodyweight exercise, like 10 dive bombers swim 50m, 15 flutter kicks 50m again, 20 lunges 50m again for 2km, 200m swim with brick in one hand if brick gets wet start over, tread water 30min with brick above head, under water swim for distance x 3
evening: off
fri:
0530 ruck/pack run 70-80lbs 6-8mlies
midmoring bodyexercise same as tues
midafternoon swim 500m for time,500m technique work,500m with fins, tread water slick 1hr,brick retreival x10, parking cone reteivalx5(done in deep end), hold 25lbs weight and walk on bottom of pool 25mx3
evening 5x5
sat:
midday run though woods in boots 1hr
sun off
thats just 1 week of something i did, but each week i switched it up, same intensity, once every 2 months id only go 3 times aweek workout for aweek. also switched between kit and ruck runs every other week.also some weeks did 1000 total push-ups for a day, like 10 here 15 there all day for 1000, next same with abs, then legs
really just come up with something that would really suck to do and do it. for the first few months i through up or was about to after every workout. if you can get a training partner do it, you'll push eachother, i didnt have one, wish i did.