Warmup:
1/2 mile run
Agility ladder
10 squats
10 split squats per leg
10 good mornings
10 knees pushups (triceps still dead from Monday, yikes)

Workout:
Green elastic band, attached behind:

10 second intervals:
12
123
1234
13
4321
24

15 second intervals -- Scissor series: Red, Blue
10 seconds -- Scissor series green

15 second intervals -- V series: Red, Blue
10 seconds -- V series green


Green elastic band, attached in front:

10 second intervals:
12
123
1234
13
4321
24

15 second intervals -- Scissor series: Red, Blue
10 seconds -- Scissor series green

15 second intervals -- V series: Red, Blue
10 seconds -- V series green


No band:
1 foot, 10 seconds per leg:
12
123
1234
13
4321
24

15 second intervals -- Scissor series: Red, Blue
10 seconds -- Scissor series green

15 second intervals -- V series: Red, Blue
10 seconds -- V series green


High, Med, Low, Super Low, Stair step heights of 14 sprint strides per leg
Low, Med heights of 10 box jumps each
20 leg press on machine
Med, Low step height, 12 sprint strides per leg
40 med ball taps, feet off floor
2 sets of 10 calf raises per leg, weighted, on machine
40 situps
40 med ball taps, feet off floor