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


Workout:
W/ elastic bands attached to floor:
10 deep squat jumps
10 shallow high hops
5 approach squat jump + shallow high hop

w/ no elastic bands:
10 approach squat jump

1 min. treadmill @ 7mph, flat
~6 10-8 sec reps at 10mph, increasing slope
~4 8-sec reps at flat slope, increasing mph up to 15 or 16mph

4x Planks on a ball w/ 10 reps knee to elbow per leg