Warmup:
1/2 mile run
agility ladder
10 squats
10 split squats per leg
10 knees pushups
10 good mornings

Workout:
20 seconds work:
12
14
123
132
1234

Then some jumping over a barrier work, one-legged work, scissors series, v series.

Sprint strides, 2 rounds:
24 short
20 medium
16 tall

Treadmill:
started ~10mph, 20 incline, worked up to 17mph, 3 incline. Tried 18mph but didn't quite hit it.

Inbetweensies:
All shoulder rehab exercises
2x25 V situp with 10lb med ball overhead
4x6 jumping leg press
some planks