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 Donkey Kick or Single-Leg Romanian Deadlift
2. 5 x Seated Row or Bent-Over Row
3. 5 x Single-Arm Lat Pull-Down or Assisted Single-Arm Pull-Up
4. 5 x Pallof press
5. 1 Minute 3-Point Reverse 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 Burpee
2. 10 x Monkey Squat
3. 20 Second Resisted Sprint

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