Week Three
Credit: Photograph by Brian Harkin

Day 1
5x3 push presses; 3x8 lunges with a 90-second rest between sets in plank position; 30 seconds hard and 30 seconds easy on rowing machine or bike for 10 minutes; 10 minutes easy rowing or biking.

Day 2
20-minute swim, bike, or bag punching; 1 hour of yoga.

Day 3
Carry two 5-gallon buckets of sand or rocks for 1 mile, preferably uphill; at every rest, do 25 squats, 20 sit-ups, and 15 push-ups.

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