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. Donkey Kick or Single-Leg Romanian Deadlift
2. Seated Row or Bent-Over Row
3. Single-Arm Lat Pull-Down or Assisted Single-Arm Pull-Up
4. Pallof Press
5. 3-Point Reverse Plank

Metabolic Conditioning (5 min): Reps for time (RFT).

Complete as many reps as possible for each exercise within the allocated time.

1. 1 Minute RFT Push-Up
2. 1 Minute rest
3. 1 Minute RFT Sit-Up
4. 1 Minute rest
5. 1 Minute RFT Air Squat

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