1. Hill Sprint.  30 yds from track stance start.  Rest to complete recovery after each rep.  7x
  2. Barbell Back Squat.  3×5.  Work up to a weight that is both modest and manageable that you can squat for three sets of 5 reps.  Note the weight used.
  3. Single Arm, Standing, Dumbbell Press.  3×5 per arm.
  4. Conditioning: Complete the following sequence, in order, with 24kg kettlebell:

a. Single arm KB swing 5x/side

b. Standing, Single arm KB push press 5x/side

c. Pull-Up 3x

d. Row 10 Calories

e. 1 min rest