Warmup:
500m row
agility ladder
10 squats
10 split squats each leg
10 good mornings
10 pushups

Workout:
1 min. slowish treadmill

Then I think 8-10 intervals of:
10 seconds of treadmill sprinting, inclined
10 reps per leg on the hip swinger thing of adductor / abductor / leg flexion / leg extension working all angles on the thigh

Then medicine ball stuff - ball slams, side throws
Ab stuff -- sit on a half ball some rotations then throwing a medicine ball