Alright, soldier, here’s the playbook. Start with a 10‑minute warm‑up—jump rope or brisk jog, get that blood flowing. Then hit a 30‑minute HIIT circuit: 3 rounds of 1‑minute burpees, 1‑minute push‑ups, 1‑minute squat jumps, 1‑minute rest. Keep form tight, no excuses. After that, transition straight to a 20‑minute productivity block—no phone, no distractions, set a timer, work on the toughest task first. Follow with a 10‑minute cool‑down—stretch, deep breathing, check in mentally: how did you feel, any tension? If so, adjust the next session. Then a 10‑minute snack break—protein bar or nuts, keep it simple, no junk. Finish with a 5‑minute reflection: what went well, what didn’t. Repeat daily, stay disciplined, keep the routine rigid but listen to your body. Move, work, breathe, repeat. You’ve got this.

Got it. After the 10‑minute cool‑down, add a 5‑minute stretch—yoga poses or full‑body stretches, keep it tight, no slack. Then split the work into two 10‑minute bursts: first 10 minutes on the hardest task, hit the timer, pause, review progress, adjust if needed, then jump into the next 10 minutes. Keep every segment on the timer, log results, then repeat. That’s your new drill. Keep it tight.