Warmup:
1/3 mile run
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 wall pushups

Workout:
1-legged, 10 seconds per leg:
12
14
13
24

1-legged, 8 seconds per leg, over 1 barrier (6 inches? 8 inches?):
12
14
13
24

2-legged, over 2 barriers, 5 seconds:
12
12
14
14

Quick box jumps:
14 short
14 medium
14 tall

Single leg stair hops, 14 per leg
14 Sprint strides per leg on tall box

On leg press:
4x 5 heavy
2x 10 per single leg
Single leg jumps
Double leg jumps
Calf raises
Fast calf raises
2x 5 heavy

Buncha shoulder rehab

Buncha ab stuff