Warmup: 4X agility ladder/15 burpes

Strength: Back squats. low weight high reps. 5 sets 8-10 reps. After every set down and back through agility ladder.

Workout:

Superset 5 pull ups with 5 toe elevated air squats. 5 times

Then superset 5 pullups with 10 deadlifts. 5 times