The Spot Athletics
15 minutes on the treadmill on an incline
165lbs + 80lbs of chains (245lbs @ the top)
[youtube=https://www.youtube.com/watch?v=si00PeYsGw4]
5 x 5 - more time under tension. 9 x 2 is my typical approach but it's always good to switch things up.
Speed pulls with the axel bar - 170lbs 6 x 1
Farmers - 115lbs each hand 4 x 60ft
Medley: 125lb sandbag / 70lb Keg / 100lb Sandbag x 4 rounds
Compound EliteFTS 
10 minutes on the bike (resistance: 9)
Leg press 5 x 15
Pause Squats on the platform squat machine - 5 x 10
[youtube=https://www.youtube.com/watch?v=ic8oakRfgFU]
Pull throughs (increase weight each set) 3 x 20
Leg extensions 3 x 15
Seated leg curls - 3 x 15
Laying Hamstring curls 3 x 10
Static Abs 5 x 10
Bike - 10 minutes (resistance: 10)
I know most people dread cardio but breaking it down before and after training has made it easier to get it done. Lower intensity starting off just to get warmed up for training and then higher intensity to finish off.
