Major: Back, hamstrings, core
Minor: Quads

Set 1 Warm-up & Priming of Hinge Movement:
Kettlebell Swings to jump rope
20 Swings/40 Jumps (Double-under if you can)
15 Swings/30 jumps
10 Swings/20 jumps
5 Swings/10 jumps

Set 2  
Deadlifts – Build to a heavy 5 Reps (5×5), Deadlift OR Deadlift variation
Curl & press x 10 Reps between each set

Set 3 – 5 Rounds as fast as possible
5 Chest 2 Bar or jumping pull-ups
10 Push-ups
20 Lunge steps (step back) *Jump lunges optional

Set 4
20 Seconds Deadmills (prowler push on treadmill or plate push for 30 yards)
10 each leg Box runners (alternating step ups)
3 rounds

Set 5
10 Burpee to chin-ups (bicep focus)
30 Bicycle crunch
3 Rounds

Recovery:
Quads, Hips and Hamstrings