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

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. 10 x Squat Jump
2. 20 Second Resisted Sprint

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