Structural Strength + Aerobic Power

Training;

a1. single leg BB RDL @ 4112; 5-8/leg x 4-5 sets; rest 60 sec b/t sets
a2. single arm DB push press + single arm DB push jerk; 6+2 x 4-5 sets; rest 60 sec b/t sets
a3. kb rack walk w/loaded high hip flexion: 16-24 sets x 4-5 sets; rest 60 sec b/t sets
a4. seated DB external rotation @ 5010: 10/arm x 4-5 sets; rest 90 seconds b/t sets
+
3 sets @ 80-90% moderate effort; (you go/I go)
400m run
18 push-ups
18 WB shots