5x 5-10-5 drill
3 per direction Agility Boxes

3 minute break

4 rounds of:
60m sprint
15 pushups (knees)
30 sec reverse plank
5/side bird dogs
Walk back to start line

+bonus 60m sprint + 100m post-sprint run continuation

<3 minute break>

2 x 300 meter run
2 x 400 meter run
2 x 300 meter run

3 minute break

2-minute sprint tabata

Mischief WOW w/ Dan. Didn't have a stopwatch so no idea what my times were.

Jog 800m
Active warm-up
2x40m accelerators
4x 10-15 meter scramble-up
3 minute rest

4 rounds of:
40m sprint
1 minute focused throwing
5/leg bird dog
Walk back to starting line

+1 bonus 40m sprint
3 minute rest

1 x 200m + 75 seconds rest
2 x 400m + 90 seconds rest
3 min rest
4 x 200 meter + 75 seconds rest