Protocol: endurance; low weight and high repetitions with short period of rest
Goal: increase lactic acid threshold

Active warm-up:

• Jumping jacks: 1 minute
• Hip rotations: 2 x 15
• Bird dog leg extension: 2 x 15
• Glute march: 1 x 15

Main sets:

• Superset 1: Incline bench: 3 x 1-minute, bar weight; flat bench press: 3 x 4, 95 lbs.
• Superset 2: Clean & jerk: 3 x 15, 75 lbs; front lunge: 3 x 15, body weight.
• Superset 3: T-bar 1-arm rows: 3 x 15, 95 lbs; pull-ups (wide, regular, hammer grip): 3 x 10
• Superset 4: Split jumps: 3 x 15, bar weight; back flies: 3 x 15, 10 lbs dumbbells

Note: 30 seconds of rest between each set. 60 seconds of rest between each exercise.

Core Training (stability ball training):

• Crunches: 1 x 15 w/ 6 lbs. medicine ball
• Diagonal crunches: 1 x 15
• Oblique crunches: 2 x 15
• Lower back lifts: 2 x 15