Warm Up: 
3x30ft Banded Squat Walk
3x15 Knees to Chest
3x12 Seated Band Leg Curl

Strength:
DB Front Squat 4x8
Box Step Up w/2xDB 24" 3x20
Weighted Lateral Lunge 3x20ft

Conditioning:
10-20-30-40
DL #225 + Burpee Box Jump Over