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

Metabolic Conditioning (5 min): Tabata Protocol (20 Sec work + 10 Sec rest = 1 Round).

Complete the prescribed number of Tabata rounds for exercises 1-3, in order.

1. 2 Rounds x Burpees
2. 2 Rounds x Speed skaters
3. 4 Rounds x Resisted sprints

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