11.20.12 Strength

Workout
5 minute easy row, ride, run, jump rope
Then:
3×5 Wall Squat
3×8 Dead Stop Goblet Squat
3x15m Lunge + SL Balance + SLDL (SLOW!!)
3×5 Tuck Jump
Then:
4×5 (each) KB Single-Leg Deadlift 
Chase each set with 3x Explosive Broad Jumps
Rest plenty between
Then:
4×10 Barbell RDL 
Then:
3x Weighted Pull-up @ 40X0 (vary grip position each set)
3:00 minute rest
During rest perform 7x Heavy Goblet Squat @ 60-70# + 7x HR Push-ups 
10 sets OR until the hour is up.
Then:
Cool Down