Here is a workout dubbed the "Sandbaby Murph" by a few Spec Ops candidates:

Rule – You cannot sit the sandbag down during entire event.

Make or buy a sand bag of 40-50lbs

 Run 1 mile with bag on your shoulder.

 100 push presses taking the sandbag to the left and right shoulder.  
 Every lift over your head = 1 rep.
 200 steps of lunges (100 / leg). Chest carry the sandbag.
 300 reps but combine 150 reps of situps (chest carry) and 150 squats of sandbag to
complete the 100, 200, 300 rep cycle.

Then run 1 mile again with sandbag on the shoulder. 

Fixing Internal Rotation – The forward rounding of the shoulders, forward tilting of the head
and neck, and sunken in chest are all caused from 100 percent of our life is in front of us. We sit
in this position, drive in this position, and, if we exercise only the front side of our upper body,
we will exacerbate this position. Do more stretching of the chest and shoulders, but also do more
flexing (strengthening) of the rear shoulder and upper back muscles with exercises like reverse
pushups, reverse flies or TRX wide rows, and DB or TRX rows.

TIP: If you are exercising regularly, make sure you are pulling as much as you are pushing.
Pullups make for a great natural pulling exercise. However, the row will directly balance out
bench press and pushups imbalances that are pretty common for those beginning fitness.

Muscles to Stretch More – Stretching and foam rolling (or massage) are great ways to loosen
tight muscles grown use to sedentary living. Warmup the body with a short walk or bike to get
the blood flowing and then lightly stretch the chest muscles, back of the neck to trapezius
muscles, front of the hips (hip flexors), and the back of the legs (hamstrings). Focus on the
spine / hips first, then continue down into the legs, and up into the shoulders and chest.

Muscles to Strengthen Regularly – Keep doing your normal routine, but remember each
muscle group you work has an opposing set of muscles that also need to be exercised. Add in
more exercises to your daily routine to strengthen the core (upper back, lower back, and
abdominal region). Notice the core is not just stomach muscles! If you do a lot of abdominal
exercises or are training to pass sit-up tests, make sure you balance those exercises of the lower
front torso with the opposing muscles of the lower back. Plank poses and swimmers are excellent
exercises to work the back side of the core.

Hip Imbalances – The hips are critical to our posture. Loosen the hips with thigh stretches but
push the hips forward to stretch the hip flexors too. To exercise the hips try hip thrusts, dirty
dogs, and hip rollers. Also continue stretching with glute stretches, butterfly stretches, ITB
stretches, stomach, lower back and hamstring stretches (all can be found in the lower back plan
below). The Lower Back Plan is a free downloadable that has stretches for the legs, hips, torso,
and chest, as well as exercises for the upper back, lower back, and abdominals. Most people use
the lower back plan as a cooldown after a workout with many of the upper back and lower back
exercises and all of the stretches. Some also do the charts in full and create a challenging full
core workout as well.