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, 3.9, 3.8, 3.8)
4x1x40yd (5.1, 5.1, 5.1, 5.0)
4x1x70yd (8.2, 8.2, 8.2, 8.2)

Marine abs