DO SPRINTS FIRST
Rest as needed between sprints. You should be able to go 95-100% each time.
Sprint 5-8 Rounds:
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)
Barbell Lunge 4×6 each leg (use 40% of Back Squat 1 RM)
Floor Press 5, 5, 5