Akisames koetsuji is a master of jiu jutsu (and basically everything else). He has made every muscle in his body "pink" which is a mixture of fast twitch and slow twitch. He is said to have been up to late at night to perfect this. so this may take while (you are free to cut it up into different days)..

here we go
-strech
-1. bench press (heavy) 5x5 over 10min
-2. bench throw/medicine ball throw/clap pushups over 10min
-3. bench/pushup MAX over 10min
-1. squat/leg press press (heavy) 5x5 over 10min
-2. bunny/squat jump over 10min
-3. bunny/squat MAX over 10min
-1. weighted pull up/downs/rowing (heavy) 5x5 over 10min
-2. clap pullup/explosive rowing over 10min
-3. pull up/down/rowing MAX over 10min
-1. lunges/deadlift (heavy) 5x5 over 10min
-2. Jump lunges/sqater jump/sprint over 10min
-3. lunges/side lunge/hip raise MAX over 10min
-1. sholder press (heavy) 5x5 over 10min
-2. shoulder throw/meddicine ball overhead throw/clap handstand pushups over 10min
-3. sholder press/handstand pushups MAX over 10min
-1. ankle raises with weights (heavy) 5x5 over 10min
-2. ankle jumps over 10min
-3. ankle raises MAX over 10min
-weighted ancle plank 3min
-weighted bridge 3min
--hanging leg raises 20x5
--stand to stad bridges (alternative due to difficulty) 20x5
--hanging sittups 20x5
--back extensions 20x5
--side extensions 20x5
-plank pushup/ancle 10min
-bridge 10min
-throw sandbag, partner, weights 10 min
-bearcrawl/wheelbarrow walk with wighted west/backpack 1 mile or +10min
-duckwalk/stairwalk with weighted west/backpack 1000 steps or +10min
-rope climb with or without weights 300m (not in one lap) or +10min
-run pulling weights 3miles or +10min
-handwalk with or without weights 500 steps or +10min
-anckle walking with weights 1000steps or +10min
-finger pullups (rock climbing will help this) 20 or hang for +10min
-toe pulling 20 or hold for +10min
-"dance" while holding weights for +20min (make arm sircles, practie forms or stand on your toes on one leg trying to keep balance. just hold a pair of weights and move)
notes.
-on the explosive exercises aim for 15-20x5 reps
-on the MAX exercises just take as many as possible. if you can't do over 20 reps in one round decrease your weight.
-the 10min rule is for if you can't finnish the rep rounds, you ca just finish after 10min instead. for eksample do 5x4 over 10 min.
-on the cardio exercises at the end you need to work for atleat 10 min otherwise it will be just strength, and not cardio, making it slow twitch and not the perfect middle.
-to combine exercises use fever fingers, or help with toes when rope climbing.
-if you have any further questions just ask