Warmup:
700m row
agility ladder
10 squats
10 split squats each leg
10 good mornings
10 pushups

Workout:
w/ smallest elastic band hooked at back:
10 second intervals of:
12
123
1234
13
4321
24

unhooked, 1-legged, 10 seconds each leg:
12
14
1234

hooked into back:
scissor series red (15 sec)
scissor series blue (15 sec)
scissor series green (10 sec)
V series red (15 sec)
V series blue (15 sec)
V series green (10 sec)

hooked into diagonals:
10 single straight-up jumps
10 step into double straight-up jumps

unhooked:
10 step into double straight-up jumps

hooked into front:
10 second intervals of:
12
123
1234
13
4321
24
scissor series red (15 sec)
scissor series blue (15 sec)
scissor series green (10 sec)
V series red (15 sec)
V series blue (15 sec)
V series green (10 sec)

unhooked:
scissor series red (15 sec)
scissor series blue (15 sec)
scissor series green (10 sec)
V series red (15 sec)
V series blue (15 sec)
V series green (10 sec)
split series (10 sec)

1-legged, 15 seconds per leg
12
123
1234
4321

24 12-inch sprint strides per leg
10 18-inch box jumps from seated position
2x 10 single leg 6-inch jumps per leg
10 24-inch box jumps from seated position
24 18-inch sprint strides per leg
24 24-inch sprint strides per leg

2x 20 med ball throw situps to Dube