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 Romanian Deadlift or Good Morning
2. 5 x Standing Single-Arm Row or Single-Arm Bent-Over Row
3. 5 x Lat Pull-Down or Assisted Pull-Up or Pull-Up
4. 5 x Low-High Wood Chop
5. 1 Minute Sidewalk Plank

Metabolic Conditioning (15 min): As many rounds as possible (AMRAP).

Complete exercises 1-3 in order. Do as many rounds as possible in 15 minutes.

1. 5 x Broad Jump
2. 10 x Judo Push-Up
3. 15 x Mountain Climbers

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