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

Workout:
4 seated box jumps
4 seated box jumps holding 8-lb med ball
4 seated box jumps

5 standing long jumps w/ throw an 8-lb med ball
5 standing long jumps w/ throw a 10-lb med ball
5 standing long jumps

treadmill:
1 min warmup
10 seconds flattish, 10mph
20 seconds flattish, ?mph
increasing slope, 8-10 seconds, something like 10 reps
a couple run 6 seconds, hold 4 seconds at ~25% grade, 11mph
run 6, hold 6, run 6 @ 25% grade, 10mph

and in between a couple of those:
10 knee-to-elbow per leg, hands on a ball
10 knee-to-elbow per leg, hands on a ball
10 knee-to-elbow per leg, legs on a ball
10 knee-to-elbow per leg, legs on a ball

Then 4x mirror lateral defense w/ blinking glasses that restrict vision. Crazy.