Warmup:

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

Workout:
w/ black elastic bands hooked at back, 20 sec each:
12
14
123
132
1234

unhooked, 1-legged, 10 sec per leg each:
12
14
123
13
24
1234

hooked at back, jumping over 12-inch barrier, 10 sec each:
12
14

hooked at front, 20 sec each:
12
14
123
132
1234

hooked at front, jumping over 12-inch barrier, 10 sec each:
12 (6-inch)
14

unhooked, 18-inch barrier, 5 sec each:
14
14

unhooked, 20 sec each:
scissor series red
v series red
split series (10 sec)

2x12 12-inch quick box jumps
2x10 leg press @ 240lbs
2x12 6-inch single leg box jumps per leg
2x10 18-inch quick box jumps
1x10 single leg press per leg
20 jumping leg press

15 situp med ball throws
1 min. plank
15 situp med ball throws
1 min. plank