Muscular Endurance: high volume/moderate intensity. This cycle is not intended to help you gain muscular size, but rather help your muscles become more dense and able to withstand higher lactate thresholds. Stick to this 4 micro cycle and you will notice an increased stamina to higher rep ranges. Also, more MetCons.
Dynamic warmup (10 min)
DB Bench - 3x15
DB Incline Bench - 3x15
Lat Pulldown - 4x15
Hammer Strength Row - 3x15
Decline Push-ups - 5x20; rest as needed
Unweighted Pull-ups - 4x10; rest as needed
Sit-ups - 5x20
Clean + Box Jump (24") - a. 6 min ladder; 1 clean + 1 BJ, 2 clean + 2 BJ, etc. RX:135#, Scaled:95#
b. 2 min break
c. 6 min ladder; start at highest number of cleans+BJ and work your way back down.
Static stretch (10-20 min)