Strength
5 x 4 reps Single Leg Deadlift @ 60-75% of bodyweight (2 reps each leg)
3 x 10 reps straight leg deadlift @ 60-75% of bodyweight
10-8-6-4-2 Bent row (going up in weight each set)
Conditioning
5 rounds...
3 max distance broad jumps (pausing between each jump to reset)
10 burpees as fast as possible
Rest 60 seconds