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

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

Strength (40 min): 5 Sets x 5 reps.

Complete set 1 of exercises 1-5 in order, then set 2, set 3, set 4, and finally set 5.

1. 5 x Assisted Pistol Squat or Bulgarian Split Deadlift
2. 5 x Resisted Push-Up or Bench Press or Standing Chest Press
3. 5 x Single-Arm Shoulder Press or Alternating Shoulder Press
4. 5 x Standing twist
5. 1 Minute Side Plank With Reach

Metabolic Conditioning (15 min): Every minute, on the minute (EMOM).

Complete prescribed number of exercises 1-2 every minute, on the minute. Whatever time remains is rest time. As you get more tired, rest times get shorter, and you have to work harder.

1. 5 x Burpee Tuck Jump
2. 30 Second Resisted Sprint

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