Power, Size, Strength and Endurance

2-part routine. 3x/wk. Resting or doing something else for at least 1 day between sessions. Be sure to alternate and sandwich plan B between plan A workouts:

Plan A:
1mi. run warmup
1A. Explosive stepup (w/ weight) 1B. TRX pike
2A. Box jump 2B. TRX leg curl
3A. Twisting box jump 3B. TRX cross-body mountain climber
1mi. run

Plan B:
30min run @ 7:15 pace = 4.15mi.
3 sets, 10 reps. 60secs rest btw sets. (20lb weights for stepups)
Stepup
crossover stepup
stepup with straight-leg deadlift
walk-outs
side plank
lunge with rotation (weighted)