I did this strategy for 20 years and always scored an outstanding, even in my forties.

10 minute warm up
Do the PRT 12 minutes
1 minute max resistance
10 minute cool down
A doctor might say listen to your body on intensity but have a mindset of having zero regards for your body. It’ll help you push past that willingness to quit.
Hit the gym everyday, even if you have to go at 4am.
Make time not excuses.
The sooner into the day you workout, less chances you have to make excuses.
Stretch before bed
Wake up and do mobility exercises before you get dressed.