Good Mornings - 2x15; lightweight
Back Squat + Box Jump - 4x12 + 10 BJ/set; 24" box
KB Box Step-Ups - 4x15; complete first leg before moving to next.
Leg Press - 2x15
Reverse Hyperextension - 3x20
a. Each Pull-Up = 10 sec rest.
b. start with 1 PU and take 10 sec rest, 2 PU/20 sec rest, etc.
c. go as high as you can go until reaching muscle failure, then go back down from highest reps completed.
a. Each Push-Up = 2 sec rest
b. Same as PU pyramid, except do sets in 5 increments (5,10,15,etc.)
Static stretch (10-20 min)