Day 1
3x6 front squats into push press, with 10 chin-ups during each 90-second recovery per set; 8x (20 seconds fast kettlebell swings, with a 10-second rest; 20 seconds fast knees to elbows with a 10-second rest; rest 2 minutes between sets).

Day 2
30-minute swim or bike; 1-hour yoga.

Day 3
3x50 burpees, with a 3-minute rest between sets.

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