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

Workout:
w/cords at back:
12
23
123
132
1234

w/cords at front:
12
14
123
132
1234

w/ cords at front, 1-legged:
12
14
13
24

w/ cords at back, 1-legged:
12
23
13
24

no cords:
scissors red
scissors blue
v red
v blue
lateral over 1 block
lateral over 3 blocks
lateral over 4 blocks (I CAN DO THIS w/o STOPPING NOW)
12
14
13
1234
24

Then 2x 30 seconds:
Lateral run over 5 barriers
up up back back L-R-L-R over line
12-inch sprint strides
~20-24ish inch box jumps

Then 2x 1 min:
Leg sled jumps
weighted 1-legged good mornings (destroyed my hamstrings)
30 sec per leg balance on squishy side of bosa ball
seated box jumps ~30ish inches