I've been using Ross workouts for awhile. I have II and NG and use workouts from both mix and match. Now I'm starting a new cycle I going to use Defranco's WSFSB and mix some conditioning from both II and NG and things I find interesting or make up.
Increase strength(mass if it happens I'm getting old
Increase Work Capacity
Keep in shape these young boys are wilding out here
A. Clean and Press 6x3 120 second rest
B. Incline Bench Press 4x8 120 sec rest
135(beach muscles I desire it I'm a Preschool Teacher.
I wanted to do dumbells but I forgot Monday is Chest day for every gym
C. Group 1 One Arm Snatch 3x6 60 pounds 60 sec rest superset with Pull ups 3x10 60 rest
D. Hammer Curls (don't kill me) 3x10 no rest 10 fingetip pushups 10 knuckle pushups
E. 3 3 minute rounds on Heavybag (combos punches, kicks, elbows, knees) 30 secound bell round 1 nonstop hooks
30 second bell round 2 olympic punch out drill
30 second bell round 3 combos (I was spent)
F. 3 set ab circuit no rest