MONDAY

absolute strength 12min
bench press

muscular endurance & lactate threshold 15min
row
wall walks
rope climbs

TUESDAY

aerobic power [lactate threshold] 20min
deadlifts
power cleans
burpees over the bar
box jumps

WEDNESDAY

absolute strength 12min
squats

aerobic power [vo2 max] 16min
bike/ski
wallballs
sit ups

THURSDAY

aerobic power [lactate threshold] 30min
double under
row
burpee pull ups

FRIDAY

absolute strength 12min
deadlift

aerobic power [vo2 max] 15min
shuttle runs
db snatches

SATURDAY

aerobic power [lactate threshold] 30min
push press
toes to bar
front squats
bike

SUNDAY

lactate threshold & muscular endurance 35min
bench dips
row
strict pull ups
db box step ups