http://opexfit.com/july-25-2014/

A. back squat @20X1 + chains or bands 50-60% of 1rm; 2-3×10; rest 45sec

B. rear foot elevated split squat @30X0; 10-12/leg; rest 90sec btw legs x 3

+

5 sets 85% effort
20 walk lunges
15 box jump sd 24/20″
10 FS 65% of 1rm @20X1
60 DU
rest 2mins

Notes:
– speed focus on back squat bar is 50-60% of 1rm then add chains or bands
– grinder pace on the last workout 80-90%