Sample Workout: Do Not Try This At Home, Kids.

No, I am not posting this for you to do on your own. I simply want to be clear what is required for an individual to reach my particular goal(s).

A..M. Circuit: Repeat 15 times (yes, really)

19-20 Box Jumps to 28" Plyo-box (jump up and down in perfect form)
60 seconds Jump Rope (Mixed Patterns)
10 Wide Grip Chin ups

P.M. Training

Superset 1:
10 sets bench press (95-115 lbs.)
10 sets pull-ups (mixed grips)

Superset 2:
5 sets Incline Bench Press (65 lbs., high rep 20-30 reps)
5 sets Pull-ups (wide)

Superset 3:
4 sets DB Chest Presses (35lb. DBs - 55 lb. DBs)
4 sets plyo-push-ups (10-20 reps)

Cardio Drill:
.5 mile run for time (3:28)