I mixed in endurance and core training on Saturday. Whenever I mix endurance and core training in a single session, I like to focus on leg exercises.

Protocol: endurance and core training; moderate weight with 3 sets of 10 repetitions
Goal: increasing explosiveness, endurance, and agility.

Active warm up:

• Jumping jacks: 1 x 1 min
• Hip rotations: 1 x 15
• Backward lunges w/ twist: 1 x 10
• Front & side kicks

Main sets:

• Superset #1: Flat bench press: 10 +  3 reps*, 135 lbs then 145 lbs; 25 lbs. plate front raise
• Superset #2: Straight leg dead lift: 135 lbs; body weight squat
• Superset #3: Jump squat: 55 lbs; barbell 1-arm rows: bar weight
• Superset #4: Front lunges:95 lbs; pull-ups
• Superset #5: Step-down running form: holding 7.5 lbs dumbbells in each arm; Push-ups
• Superset #6: Barbell Combo (flat bench press, incline, curls, bend over rows, shoulder press, wide grip bench press): bar weight; swimmers on a stability ball: 2.5 lbs. plate
• Abdominal exercises: leg drops, bicycles, seated twists, total 100 repetitions

* 10 + 3: 10 repetitions first, then increase the weight and complete another 3 repetitions.