Strength: Front Squat 1RM, drop to 80% for 5reps. Spend 20-25mins on this.
12 Box Jumps (24in/20in)
6 Pistols (alternating legs, so 3 on each)
*As usual, if your knees have issues, please do regular squats not pistols.
Cash out: Foam Roll your legs and Stretch your hip flexors!