1.Speed skater squat to med ball chest pass. 3-5x/side 3x. rest to recovery. 

2. Goblet squat 4×8 

3. Single arm Kettlebell press 4×8/arm. If you have 2 kettlebells of the same weight use both, keeping one racked while pressing the other.

4. Conditioning:

a. Box jump 5x

b. Pull-up max reps

1 min rest


Post weight used and results in comments.