Sprints

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

4x1x30yd (4.0, 4.0, 4.0, 4.0)
4x1x40yd (5.0, 5.1, 5.1, 5.2)
4x1x70yd (8.5, 8.6, 8.6, 8.6)