Same muscle group tri-sets-Part 2 Push/Quad/Core

A1) Pushups with feet slightly elevated on box or step-12 reps ( hold at the top for 3 seconds each rep )
A2) Decline barbell bench-8 reps
A3) Flat dumbbell bench press-12 reps ( go for speed and explosiveness )
** Realize you wont be able to do your normal weight on the decline for 8 reps because of the pushups before, so make adjustments and have everything ready to go before starting

Rest 1 min and then go into B

B1) Goblet squats with dumbbell-12 reps http://h4training.blogspot.com/2011/09/goblet-squats.html
B2) RFE split squats with smith machine-10 reps per leg http://h4training.blogspot.com/2010/03/eom-bulgarian-split-squat.html
B3) Leg press-25 reps
** Leg press, the legs should be shoulder width and avoid getting to deep to keep the back healthy

Rest 1 min then go right into C

C1) Plank push aways-8 reps http://www.youtube.com/user/H4training#p/u/23/XGiyxxFGie4
C2) Reverse crunches- 10 reps
C3) Side ups-10 each side http://www.youtube.com/watch?v=Fug9yABC60g&feature=plcp&context=C3c7f120UDOEgsToPDskIYzgURNGTL-uIwHZEnUekn

Rest 2 min and repeat starting back at group A. Do 4 total rounds of these whole workout

End-

Sprints on the track,bike or treadmill.

Brief sprint work....

Treadmill, bike-20 sec sprints, 40 sec rest x 5

Track-50m sprint, walk back to starting line as rest x 5