Warmup:
1/4 mile run (NOT LONG ENOUGH DUMMY)
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 inclined knees pushups

Workout (Plyos):
12
14
1234
4321

Move to weird numbers thing that has 1-6 and a tic tac toe board:
36
45
2343
3454
234543
Lateral hop over middle of tic tac toe board

Then my hamstrings freaked out on me.

2x8, 1x6 hip extension and hip flexion

1x10 adductor/abductor
12 Rowing situps
5 slow fall backwards ab things
All the resistance band things for my shoulder
1x10 adductor/abductor
12 Rowing situps
5 slow fall backwards ab things

10 Kettlebell deadlifts (25 lbs each hand)
5 slow fall backwards ab things w/ Tyler pulling on legs
10 Kettlebell deadlifts (25 lbs each hand)
5 slow fall backwards ab things w/ Tyler pulling on legs

Then the vibration machine to help my hamstrings.