Warmup (5 min): Run or skip for 5 min.

Mobility Circuit (5 min): Complete range of motion drills.

Stamina (60 min): Ladder 21-18-15-12-9.

Complete 21 reps of the following exercises, then 18, then 15, then 12, then 9.

1. Front Squat or Overhead Squat
2. Single-arm Chest Press or Assisted Single-arm Push-Up
3. Shoulder Press
4. High-Low Wood Chop
5. Plank Walk-Up

Metabolic Conditioning (5 min): Reps for time (RFT).

Complete as many reps as possible for each exercise within the allocated time.

1. 1 Minute RFT Pull-Up
2. 1 Minute rest
3. 1 Minute RFT Flutter Kick
4. 1 Minute rest
5. 1 Minute RFT Burpee

Recovery (5 min): Post-workout yoga flow.