Strength + Partner Anaerobic Capacity

Training;

wall squat - 3 x 5
goblet squat - 3 x 5
single arm forward lunge - 2 x 10 steps per arm
single arm reverse lunge - 2 x 10 steps per arm
+
a1. weighted step-ups @ 41X1; 5/leg x 5; rest 30 sec b/t legs; rest 1-2 min
a2. russian KB swings - 25 unbroken reps x 5; rest 1-2 mins
+
"tailpipe"

post loads for step ups/swings, and TP time to comments