Strength
Work up to Heavy Back Squat in 15 minutes
Next:
6x2 Back Squat @ 85% of the heavy back squat you just worked up to...
Rest 3-4 minutes between sets
Conditioning
10-1
Box Jump @ 24"
Push-ups
Looks like 10 box jumps...10 push-ups, 9 box jumps...9 push-ups, 8 box jumps...8 push-ups,.....1 box jump...1 push-up.
*Scale box jumps as needed, steps ups or lower box.