Warmup:
500m row
10 squats
10 split squats per leg
10 good mornings
10 pushups against wall
agility ladder

Workout:
Attached to floor at back w/elastic bands:
1-legged
12
14
13
24

Unattached, jumping over 1 foam barrier (~8-9 inches?):
1-legged
12
14
13
24

Attached to floor at front w/elastic bands:
1-legged
12
14
13
24

Unattached, jumping over 2 foam barriers:
2-legged
12
12
14
14

14 quick box jumps, med height
14 quick box jumps, high height
14 quick box jumps, low height
12 6-inch stair jumps per leg

14 sprint strides per leg, med height
14 sprint strides per leg, low height
12 6-inch stair jumps per leg

A bunch of jumping squats, one-legged jumps, calf raises, and heavy squats on leg press machine

22 6-inch stair jumps per leg for time

45 second plank on ball with legs elevated 12 inches
30 crunches on ball
45 second plank on ball with legs elevated 12 inches
30 crunches on ball
Another abs thing
Another abs thing