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


Workout:
w/black elastic bands hooked diagonally:
10 deep squat jumps
10 shallow jumps
5 deep squat jump w/ approach + shallow jump
5 deep squat jump w/ approach + deep squat jump

unhooked:
3 deep squat jumps w/ approach
5 shallow jumps

Then some lateral shuffling w/ elastic band resistance
Then some w/o resistance
Then some wide icky shuffle, forward and backward, w/ elastic band resistance
Then some w/o resistance

Then 2 sets each of 10 seconds work, 10 seconds rest of:
Lateral stepping over 4 barriers
up right - up left - down right - down left on 2-inch platforms set ~2 feet apart, lateral up/down
12
1234
1-middle-4-middle
4321

Then 2 sets each of 10 seconds work, 10 seconds rest of:
Lateral stepping over 3 barriers
3 steps up, 2 steps down on 2-inch platforms set ~2 feet apart, lateral up/down
24
1324
Hit each number and hit middle in between
13

Then 2 rounds of 5x throw a 14-lb med ball while standing long jumping
Then 2 standing long jumps
Then 10 sideways ball slams per side

Hooked into back w/ black elastic band, 10 sec each:
Scissors red
Scissors blue
Scissors red-blue
V red
V blue
V red-blue

Unhooked:
Scissors red
Scissors blue
V red
V blue

45 sec. squat hold