Dynamic warmup (10 min)
Strength
Clean - work up to a heavy 5x2
Deadlift - work up to a heavy 4x3
DB Single Arm Press - 3x6 each arm; moderate
DB Shrug - 4x10 with at least 50# per arm
Reverse Hyperextension - 3x8
Plyos
High Jump - 2x10; rest as needed between sets on all
Broad Jump - 2x8
Clapping Push-Ups - 2x10
Iron Mikes - 2x20
Cardio
3x300m Shuttle Sprints - 1:1 work/rest ratio(1 min to run, you get a 1 min rest)
Static stretch (10-20 min)