Plyos, Running

A.  Dynamics - A Skip, B Skip, High Knees, Butt Kicks, Power Skip, High Knee Double Hop, Carocia, Ankle Flips, Bounding, Backward Run, Backpedal

B.  Speed Ladder

C.  The Squirm x 4

D.  40 yard Ladder Sprint x 4

E.  Z Pattern Run x 4

F.  10 x Build Ups (Jog 20 yds, Sprint 40 yds, Jog 20 yds)