Warmup:
1/2 mile run
agility ladder
10 squats
10 split squats
10 good mornings

Workout:
w/ green elastic band hooked to back, 20 seconds work/ 20 seconds rest:
12
14
123
132
1234

w/ green elastic band hooked to front:
12
14
123
132
1234

unhooked, 1-legged, 10 seconds work per leg, 20 seconds rest:
12
14
13
24

unhooked, 20 seconds work, 20 seconds rest:
scissor series red
scissor series blue
V series red
V series blue
split series

2 rounds of 5 circuit things
2 rounds of 4 circuit things

ab stuff