Lets start it up with 3 Endurance workouts

When it comes to Endurance i do not joke around,My favorite way to train my endurance is to last as long as possible,in other words,i love to train my self with burpees,burpees are a full body workout,its simple you jump up with a squat thrust,down into a pushup and get back up,when you learn to do these fast your heart rate goes insane after a while,they are tough,and very good to mix in with your training.
I just recently went through my 2nd hell day event ,it was around 6 hours long of crazy workout waves,i made it till the last with top peak scoring,this was the basic scoring view.

"Ill lose muscle if i train cardio or endurance?"
well to much cardio can burn some muscle,but if you wanna be like goku you cant just run! you gotta do alot more,you gotta run,lift,throw things,train your endurance,but most of all,as youve seen he pushes his body to reach new limits,Goku is a great role model for me or anyone who wants to be beyond them selves! all ways strive for more.
-Well lets get back,you will not lose muscle until you go to bed
so what you wanna do is, eat alot!! and also push your body till its limits,so that the hard training can give you the physique,strength,intensity and the food will give you the energy to train harder later on,food is fuel eat clean,like lo mein,pasta,mixed with chicken ,vegtables,fruits,just know you gotta eat clean and treat your self to a high protien meal to help build muscle.

well then!! you ready!!?

WORKOUT#1
Created by Melvin"The Wolf" Burgos
Goku vs. Vegeta
25 Min. AMRAP(as many rounds as possible in 25 minutes)
you will start each round by running 200 meters,heres the catch,every round that you complete you will add ten reps to each excersise ,so in round 1 its ten each,round 2 will be 20reps,round 3 will be 30 reps each,round 4 will be 40 reps ....and so on get as many reps as you can,heres the format you begin with:
                      200 meter sprint
                       10 Pushups
                       10 Squats
                       10 V-ups
                       10 Burpees

-it gets a bit tough after the 4th round,yikes 10...20....30...40 burpees and so on,remember burpee is a full body movement!

WORKOUT #2
Created by Melvin "The Wolf" Burgos
This was the 3 and 1/3 of one of the waves we did on hell day it was a fun one! i got over 20 rounds.
so here it is,it simple
run up a hill ,sprint up if you can and back down,every time you go back down ,do 25 pushups,thats 1 round .
keep the hill not so steep,keep it nice and short ,if the hill is to steep and you sprint up fast youll end up putting alot of pressure on your ankles.the point of this AMRAP is to be intense,here is the format.

AMRAP 25 MINUTES (as many rounds as possible in 25 minutes):
Run up a hill 75-150Meters,run back down
25 pushups

WORKOUT #3

Created by Melvin "The Wolf" Burgos
(if you dont know this format 21-15-9-6-3-1
,this means you start off with 21 of each,then when your done do 15 of each,then 9,then 6 all the way till your done) begineers that wanna try this out,you can start by dead lifting light depends on how strong you are,i would use eitehr my body weight or 135 pounds but thats me ,you can start clean and press with no weight added or as little as ten pounds on each side i use a full 135 pound in total with olympic bar bell.

"Kaioken"x1
21-15-9-6-3-1 in this order:
Burpees
Situps
Pullups
Dead lifts
Clean and press
 Pushups

I created these my self ill post a you tube video if you want later of me getting these completed,i created these for me and my team,enjoy them share them,show them who created it,bring them here,i use my imagination to create workouts as you can see. I am being nice enough to show these to everyone instead of private to my self,enjoy !!!!!!!!!!!!!!!! ...

stay hungry! broly was hungry for goku,he wanted to destroy him,he hated his guts,but failed to do so,because of using his power to play around an beat the crap out of the z fighters,when he least expected it he wasted to much time using only a bit of his true power even in his huge form,what im tryna say here is,dont waste a second to reach new limits becuase there will always be something or someone stronger then you are, and if you lacking then you will be defeated in what you do,lesson learned ,im in my new intensity days.