Monday:

Mountain biking: 20—30 min. at PE 6 + 10 min. 3-D stretching

Tuesday:
Rest day + 15 min. 3-D stretching

Wednesday:
Trail running: 20—30 min. at PE 6; balance disk squat (1 set, 1 disk)

Thursday:
Mountain plyos: 20 min. of intervals (15-second work at PE 6; 1-min. rest at PE 3)

Friday:
Rest day + 15 min. stretching

Saturday:
Hiking: 20—30 min. at PE 6 + balance disk squats (1 set, 1 disk)

Sunday:
Hike, bike, or run for fun