Based on your information, let’s generate a personalized workout for you.

Before we begin, let’s define a few terms:

1. One-Rep Max (1RM): This is the maximum amount of weight that a person can theoretically lift for one repetition of a given exercise. It’s often used to determine the appropriate weights for different exercises and to track strength progress over time.
2. Rate of Perceived Exertion (RPE): This is a scale (usually from 1 to 10) that is used to measure the intensity of your exercise. The RPE scale measures feelings of effort, strain, discomfort, and/or fatigue experienced during physical activity.

Workout Plan

1. Warm-up: 5-10 minutes of light cardio to increase heart rate and prepare the body for exercise. This could be a light jog or cycling.
2. Strength Training (Free Weights and Functional Training): For all strength exercises, choose a weight that is approximately 70-80% of your 1RM. Aim for an RPE of around 7-8. Create a circuit or do each exercise and move on to the next. It’s recommended to mix up this strategy.
   • Squats: 3 sets of 12 reps
   • Bench Press: 3 sets of 12 reps
   • Deadlifts: 3 sets of 12 reps
   • Overhead Press: 3 sets of 12 reps
   • Kettlebell Swings: 3 sets of 15 reps. This is a functional exercise that engages multiple muscle groups and improves cardiovascular endurance.
   • Reverse Flys with Dumbbells: 3 sets of 12 reps. This exercise targets the muscles in the upper back and shoulders.
3. Cycling: Perform a Tabata sprint interval: 20 seconds of high-intensity cycling, followed by 10 seconds of rest. Repeat this 8 times for a total of 4 minutes.
4. Martial Arts Groundwork: Perform the following exercises in sequence. Circuit through this or do them one at a time:
   • Bear Crawls: 3 sets of 45-60 seconds
   • Hollow Abdominal Holds: 3 sets of 30, 45, and 60 seconds starting with 30 seconds.
   • Sit-ups with Punch Combinations: 3 sets of 45 active/15 rest reps
5. Tactical Exercises: These can include exercises like sled pulls, lunge walks, and burpees. They should be done with proper form and safety precautions.
   • Sled Pulls: 3 sets of 10 pulls 25 meters in length
   • Sled Pushes: 3 sets of 10 pushes 25 meters in length
   • Lunge Walks: 3 sets of 45 seconds
   • Burpees: 3 sets of 30-45 seconds
6. Cool Down: 5-10 minutes of stretching to help the body recover and to prevent muscle stiffness.

Please note that this is a general workout plan and may need to be adjusted according to Daniel’s specific needs, abilities, and progress. It’s also important for Daniel to warm up before starting the workout and cool down afterward. Remember to always consult with a healthcare provider before starting any new workout regimen.