1.Barbell Back Squat.  3×5.  Add 5lbs to weight used in last workout

2.Floor press.  Work up to a manageable weight you can complete 5x reps of.  Legs should be fully extended to eliminate leg drive.  3×5.

3.Conditioning:

  1. Sprint 20 sec on 10 sec rest 3x
  2. Row 20 sec on 10 sec rest 3x
  3. Sprint 20 sec on 10 sec rest 3x
  4. Flutter kicks 20 sec on 10 sec rest 3x
  5. Have a nice day.

Post weight used and results in comments.