Day 1
5x5 dead lifts, starting light and adding weight each set; as many sets as possible in 20 minutes (100 skips, 15 box jumps, 8 clapping push-ups).

Day 2
4x30-second sprints; 8x60-second sprints with a 1- to 2-minute rest between; 1 hour of yoga.

Day 3
4x (15 push presses with a rock or sandbag, 8 pull-ups, 1-minute crawl).

Day 4
Hike or trail run for 75 minutes or less.