Sprints

Warmup
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 (8)
2x2x20yd skips (6)

20min throwing

4x1x30yd (4.1, 4.1, 4.1, 4.1)
4x1x40yd (5.1, 5.1, 5.2, 5.2)
4x1x60yd (7.5, 7.3, 7.4, 7.4)
Plank (4x1:30 on, 0:30 rest)