Body Speed Strength.
Is a combination of a metabolic and strength days. This day is a day where you use strength exercises but you do them faster without sacrificing form or intensity. This type of workout increases power. The speed/strength days is the middle ground of a strength day and a metabolic day. There are 4 styles of workouts for speed/strength. Decathalon/Hepth, 100 rep, 9-5 workout, and a bar complex workout.