Strength:

Back Squat:
10@65-70%
2×10@70-75%
10+@75-80%

Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.

Conditioning: 

For time
Run 600 meters
10 S.A. Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)
Run 400 meters
20 S.A. Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)
Run 200 meters
30 S.A. Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)

15:00 Cap

*Athlete can hold dumbbell any style on step ups