Lift - Back Squat speed day. Box Squat 2-2-2-2-2-2-2-2-2-2-2-2 using 60% of 1RM Focus on maintaining speed and explosiveness throughout squat. If you have resistance bands/chains this would be a good exercise to use them on. If you find yourself slowing down before you get through all the sets go ahead and stop. Lifting light weights slowly isn't going to do much for you.
Met Con -
6 Hurdle broad Jumps X 5, recover as needed for maximum explosiveness. Place regular track hurdles a few feet apart and broad jump over them one at a time without taking any steps in between hurdles. Always jump with both feet at the same time.
200m X 10 w/45 sec rest between intervals