Day 1
3x8 front squats to push press with 90-second rest between sets; 5x5-minute rowing or biking fast with a 2-minute rest between sets.

Day 2
5-mile hard run; 1 hour of yoga.

Day 3
Holding the heaviest sandbag or rock you can, do 2x (20 squats, 30 step-ups onto a box or cinder block) with a 2-minute rest between sets; carry sandbag for 1 mile.

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