Agility

Dynamic Warmup
10 pushups
20 squats
5 lunges (forward and lateral)
Hug knee
Hug quad
Shuffle shuffle groin groin
Lunges
Skips for distance
Skips of Hight
High knees
Butt kicks
50%, 75, 85, 100

Agility Drill (did each 10 times)
T drill
Pro Agility Drill (shuffle 10, turn sprint 20, turn sprint 10)
Box Drill
M drill (run in capital M)
Z Drill (4 forward 4 back)

Strength Circuit
10 split squats (each leg)
Jog 50 yards
4 Russell push ups
Jog 50 yards
30 bicycles
Jog 50 yards
10 up downs
Jog 50 yards
10 push ups
Jog 50 yards
25 twist taps (feet in air)
Jog 50 yards
10 backwards lunges each leg
Jog 50 yards
10 lateral lunges each leg
Jog 50 yards
20 man tacos
Jog 50 yards
1 legged squats 10 each leg
Rest for 3 and repeat

Core
2x 90seconds of planks
3x20 leg lifts