I've decided to back off somewhat on BW and try weights.
(1) warm up 15 min on bike
(2) Trisets -- Bench, Crunch, Row for
25 minutes, no rest
or -- Squat, Chins, Leg Curl 25 minutes, no rest
(3) run for 20 minutes, alternating sprints one day with paced other day.
I am about 276, 6'7", bf about 21%. 4th Dan TKD, 52 years young. I want to get BF down to 12% or so, for next tournament season.