Day 1
3x12 front squats to push press with a 90-second rest between sets; 5x5-minute rowing or biking hard with a 2-minute rest between sets.

Day 2
6-mile run; 1 hour of yoga.

Day 3
15 chin-ups, 45 push-ups, 30 walking lunges per leg, 50 prisoner squats, 50 burpees.

Day 4
Hike or trail run for an hour or less.