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. Assisted Pistol Squat or Bulgarian Split Deadlift
2. Resisted Push-Up or Bench Press or Standing Chest Press
3. Single-Arm Shoulder Press or Alternating Shoulder Press
4. Standing Twist
5. Side Plank With Reach

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 Reverse Burpee
2. 2 Rounds x Tuck Jump
3. 4 Rounds x Resisted Sprint

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