I usually do a AM PM when cutting.
AM
4x 60m sprints with 1.5 min WBR
8 x 40m with 60s WBR
12 x 20m with 30s WBR
Total Distance- 800m
PM-
Back Squat 4 x 2-2-2 @ basically you rest and re-rack bar for 15s per cluster of 2 then overall rest of 3 mins
Bulgarian Squat 4 x 6 @50kg with 2 min rest
Deadlift 4 x 6 @ 155kg with 3 min rest
Calf Raise 3 x 25-25 (carry out 25 reps with as much weight as you can, then drop weight and stand up, then carry out 25 more) rest 60s
Finisher- SANDBAG HELL
10-8-6-4-2-10
Lift sandbag from floor, onto shoulder and jump squat then lower down onto floor under control- that is 1 rep....
Between every block of reps (10-8-6 etc) you have to jump over the bag 10 times (10 foot contacts)
This the kind of thing i do.
I would love to be this size.....but without the big ass vein running down my bicep.