Strength
Deadlift: 3 x 8, 1 x 6, 1 x 4
Start at 60% and build to >80%

Conditioning
10-9-8-7-6-5-4-3-2-1 Kettlebell Swings 2/1.5
1-2-3-4-5-6-7-8-9-10 Box Jumps 30/24

Please Post Results to TRIIB.