Sprints

Warmup/plyos
2x10 wall knee switches
2x20yd broad jumps (8)
2x20yd single leg bounds per leg (9)
2x20yd leg and a half bounds per leg (6)
2x2x20yd double leg bounds (9)
2x2x20yd skips (6)
2x10 wall knee double switches

4x1x30yd
4x1x40yd
4x1x60yd

Core circuit/plank (2:00+3x1:20)