STRENGTH
5 total sets of:
10 Back Squats (50%+)
10 Half Kneeling Medball Throws/Side

Start Back Squats at about 50% and only move up if you are keeping your back engaged the whole time (Chest up) and knees are in line with toes.
Grab a partner and toss back and forth for the medball side throws.

CONDITIONING
10 rounds of:
10 Toes-to-Bar
30 Double-Unders