Warmup:
750m row
agility ladder
10 squats
10 split squats each leg
10 good mornings
10 pushups

Workout:
W/ elastic bands strapped to calves and thighs:
2x Side shuffle shuttles w/ backward tension
1x Side shuffle shuttles w/ left side tension
1x Side shuffle shuttles w/ right side tension

2x defense mirror w/ backward tension
2x defense mirror initiation (no tension)

2x lateral obstacle course w/ backward tension
1x lateral obstacle course, no tension

Lots of treadmill at various speeds and inclines, varying 8 to 12 seconds
Mixed into treadmill:
2x fitness orb planks, 10x knee to elbow each leg same side
2x fitness orb planks, 10x knee to elbow each leg opposite side

2x 20 shoulder rotation (stable core, arms fully extended, half moon circles) w/ 45 lb barbell