1. Box jump.  Work up to a max height box jump.  If you have an existing box jump record, seek to break it, even if only by an inch.  Emphasis on solid take-off and stable landing.  Take a maximum of 30 jumps.  Rest to recovery.

2.Barbell Back Squat 3×5*. Rest as needed.

3.Single arm, split stance, kettlebell press 3×5/side with 24kg. 1 min rest between sets.

4. Conditioning:

Row 100m in fastest time possible.  Rest to recovery.

7x

*add 5lbs from last squat workout

Post times and weight used to comments.