I love body building but need to stay highly conditioned. I started making up my own hybrids and they seem to be doing me some justice. Maintaining decent size but also crushing my core and lungs on a daily basis. Here's my back workout for today. Comments/ critiques/ thoughts:

Warm up

Heavy power cleans: 3 heavy sets 1- 4 reps

Power cleans: 135 lbs x 50 reps

Pull up burpees: 5 sets 10- 12 reps with 30 sec rest intervals

Barbell rows super setted with abs: 5 sets 10- 15 reps/ 20- 50 reps for an exercises

Heavy deadlifts super setted with 100 meter sprints: 3 sets , 1- 4 reps