Week Five
Credit: Photograph by Brian Harkin

Day 1
3x (10 front squats, 15 knees to elbows) with a 90-second rest between sets in plank position; 20 seconds jump lunges with a 10-second rest; 20 seconds ball-slams with a 10-second rest for 8 minutes.

Day 2
5x30-second sprints, 4x60-second sprints, 3x120-second sprints with a 1- to 2-minute rest between; 1 hour of yoga.

Day 3
Do 10 pull-ups and 2 push-ups, then reps of 9/3, 8/4, 7/5, 6/6, 5/7, 4/8, 3/9, 2/10; 2x (4 minutes of front squats into push press with a rock, log, or sandbag, alternating 20 seconds of work with a 10-second rest); rest 2 minutes between sets.

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