SLEEP
Stages of Sleep:
-Light
-Slow Wave Sleep (SWS)
-REM
-Wake
Check out this article by WHOOP to learn more about each sleep cycle: https://www.whoop.com/thelocker/stages-of-sleep-cycles/

1:00 Bike
0:30 Active Samson
0:30 Downdog
0:30 Mountain Climbers
0:30 Alternating Chest Opener Stretch
0:30 Fast Pace Bike
0:30 Inchworm
0:30 Frog Hops
5 Slow Burpees

This is a benchmark workout, so move quick & get uncomfortable. 

MOBILITY
1:00 Couch Stretch (each side)

Strict Press:
1 Set of 3 @ 60%
1 Set of 3 @ 68%
2 Sets of 8 @ 73%
1 Set of 8+ @ 68%
[Leave 1-2 Reps In The Tank On Max Set]

15/12 CALORIE BIKE
-21/15 Calorie Row
-200 Meter Run
-15 x 10m Shuttle Runs

BURPEES
-Reduce Reps
-Straight Arm Burpees
-Elevated Burpees