my work out this yr were,,, 630 am lifting 3 days a week,,,, that incudes benching cleans, squats, ect,,,, then every day from 3-5 we ran 6-8 miles alternating between sprinting and jogging wit a 2 min walk after every 5 min of sprinitiing and jogging, then we returned and did hill sprints some days after, or we fast pace cardio and plyo work,,, then we did core