Day 1Upper A (Push)Push + core pairs · ~55-60 minDay 2Heavy Bag + StretchBag rounds + full stretch routine · ~40 minDay 3Lower A (Squat)Squat pattern + carries · ~60 minDay 4Easy Aerobic + MobilityIncline walk 30-40 min + mobility flow · ~50-55 minDay 5Upper B (Pull)Pull + core pairs · ~55-60 minDay 6Air Bike Intervals + Speed BagBike intervals + speed bag + quick stretch · ~40-45 minDay 7Lower B (Hinge & Carry)Hinge pattern + carries · ~55-60 minDay 8RecoveryEasy walk, stretch flow, sauna/hot tub · ~60 min