1.  Broad jump to sprint. 3x broad jumps from dead stop into 10yd sprint.  Rest to recovery.  7x

2. Squat 3×5 @ add 5-10 lbs to last squat weight. Rest to recovery.

3. Push press 3×5 @ add 5lbs to last push-press weight.  1 min rest.

4. Conditioning:

10 seconds continuous work/50 seconds rest for 10 minutes continuous of

a. Sprawl to box jump (minute 1-5)

b. Staggered stance squat to jump. Change forward leg while in air. (minute 6-10)

Post weight used and results in comments.