Warmup:
600m run
agility ladder
15 squats
15 split squats each leg
15 good mornings
15 pushups


Workout:
w/ small elastic bands hooked to back
(20 seconds)
1-2
2-3
1-2-3
3-2-1
1-3
2-4
1-2-3-4

then again w/ elastic bands hooked to front

then 2 sets of 5 double vertical jumps with bands hooked diagonally
then again w/ no bands

then w/ small elastic bands hooked to back, one-legged
(10 seconds each leg)
1-2
2-3
1-2-3
3-2-1
1-3
2-4

then again w/ elastic bands hooked to front

Then w/ elastic bands hooked to back, ~6-inch barrier in middle
1-2
2-3
1-3
2-4

then again w/ elastic bands hooked to front

then lateral jumps over ~1.5-ft. barrier

then lateral run over 5 ~6-inch barriers, 3 rounds of 3 laps

then 2 rounds of 12 single leg box jumps (~6 inches), 12 double leg box jumps (~1 ft), 12 double leg box jumps (~20 inches), 10 double leg box jumps (~30 inches)

then 2 sets of 15 pushups


Good god.