Warm-Up
3 Rounds
15+15 Single Leg glute bridge (pause at the top of hold)
20 Good Mornings (paused at the bottom of good morning)
20 Spanish Squat (paused hold against the band at the top)add weight each round)

Strength
E4MOM for 4 Rounds 
3 Front Squat 80-85% of heaviest front Squat 
8 Weighted Lunge Jumps (alternating)
5 Box Jumps (landing straight legged)
5 Banded Jumps 

Conditioning
13 Minutes
35 Double Under
6 Burpee
6 Toes to bar