Interval Weight Training

IWT is actually quite an old concept, but it's still effective. Lift a relatively heavy weight for a given number of reps or time, followed by a conditioning type of drill. Rest and repeat.

1.

• 30 sec DB Pushpress
• 30 sec Burpees
• 60 sec rest
• x3

2.

• 60 sec High Pull
• 60 sec shuttle sprints
• 60 sec rest
• x3

3.

• 8x stepups/lunges
• 8 x pushups
• 8 x swings
• 8 x situps
• 8 x dips
• 8 x squats
• 8 x starjumps
• 8 x mountain climbers
• x2