Perform each exercise as one superset with no rest between. Try to pick a weight that will allow you to finish the required reps for the required number of circuits. Perform circuit training on Monday, Wednesday, and Friday. Do a HIIT session after circuit training and on non training days. On Saturday perform a HIIT session or take off. Take Sunday off.

	reps	rest between circuits	# of circuits week 5	# of circuits week 6
Jump lunges	15	2 minutes	4	6
Cleans & jerk	15
Bent over rows	15
D-bell bench	15
Squats	15
Power shrugs	15
B-bell bench	15