10 Min cardiovascular warm up @ moderate pace.

2 x 5 wall squat

2 x 10 air squat

1 x 20 reps walking lunges

rest 60 seconds

1 x 20 steps walking lunges @ 2 x 10 lb dumbbells

rest 60 seconds

1 x 20 seps walking lunges @ 2 x 15 lb dumbbells

Then:

Work up to heavy deadlift.   Something that feels heavy but if you have a PR go ahead and hit that!

Then:

2 reps deadlift @ 65% 1rm (reps should be done for speed)

followed by 5 Box jumps off 24-33″ box

Rest 60 seconds between sets

5 sets

Then: