Bench press with 10 sec eccentric phase and explosive concentric phase.
1×8 @ 60%
1×4 @ 70%
1×2 @ 80%
Super set with good mornings.
3×10 with barbell. Add weight if able to maintain flat back. 

Then
100 double-unders
25 toes-to-bars
25 deadlifts 225/155
50 box jump overs