New Program.

I've been struggling to find a training program that will work for me recently. This is my latest sketch.

Exercises

Warm-Ups:
Overhead Squats
Samson Stretch
Pike Stretch
Butterfly Stretch
Massage

Bilateral Lifts:
Front Squats
Deadlifts

Unilateral Lifts:
Bulgarian Squats
Walking Lunges

Olympic Lifts:
Squat & Power Cleans
Split Jerks

Presses:
Military Press
Bench Press
Push Press

Core Work:
Knees-To-Elbows
Back Extensions
Leg Raises
Superman/Hollow Rock
L-Holds
GHR Situps

Bodyweight Exercises:
Pull-Ups/Chin-Ups
Dips

Conditioning Exercises:
Rowing
Jump Rope
CrossFit

Sprinting Exercises
40 yard dash
25 yard hill sprint

Monday

Warm-Up
Stretch
Front Squat (series)
Squat Clean (5x3)
Military Press (5x5)
Bulgarian Squat (5x3 each leg)
Knees-To-Elbows (6x4)
Back Extension (3x10 weighted)
Pullup/Chinup (5x5 on Gravitron)
Rowing (3 minutes on, 3 minutes off, 2 minutes on, 2 minutes off, 1 minute on, 1 minute off)
Stretch

Tuesday

Stretch
25 yard hill sprint (3)
40 yard dash (4)
Dips (5x5)
Jump Rope (5 minutes, 40 seconds on, 20 seconds off)
Stretch

Wednesday

Warm-Up
Stretch
Deadlift (Series)
Split Jerk (5x2)
Bench Press (5x5)
Walking Lunge (5 steps each leg, 5 sets)
Superman/Hollow Rock (3 minutes)
GHR Situps (3x10 weighted)
Pullup/Chinup (10 negatives)
Rowing (75 calories)

Thursday

Stretch
40 yard dash (5)
Dips (10x3)
Jump Rope (10 rounds of 50 skips, rest 10 seconds)
Stretch

Friday

Off

Saturday

Warm-Up
Stretch
Front Squat (5x5)
Power Clean (10 heavy singles with good form)
Push Press (5x3)
Bulgarian Squats (5x5 each leg)
Leg Raises (10x3)
L-Holds (5)
Back Extensions (5x5 weighted, heavier than Monday)
Pullup/Chinup (10x3 on Gravitron, less assistance than Monday)
CrossFit
Stretch

Sunday

Off

Along with this "formal" stuff, there will be a lot of walking (shooting for a minimum of 4 miles a day) and mobility work.