1. Broad jump 5×5.  Rest to recovery between sets.

2. Squat 3×5 add 5-10 lbs to last squat workout.

3. Press 3×5 add 5lbs to last press workout.

4.  Conditiong:

a. 5 med ball rotation throws per side

b. 20 ab wheels

c. 10 Oblique flexion/extension 

5x. Not timed, just get it done.  Post weight used and results in comments