2 Laps SideToSideLongJump
7 DeadLift @75% 1rm
Rest 6 min
14 WallBall 20/14#
Eat lean meats and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift,clean,squat,presses, c&j, and snatch. Similarly master, the basics of gymnastics:pull-ups,dips,rope climb,push-ups,sit-ups, presses to handstands, pirouettes,flips,splits, and holds. Bike, run, swim, row, etc, hard and fast. 5-6 times a week mix these elements in as many combinations and patterns as creatively will allow.
Routine is the enemy. keep workouts short and intense. Regularly learn and play new sports.