Workout Breakdown VIDEO:
WARM-UP:

200 meter run
10 body weight tempo squats
(1:00 total: 3 seconds down, 3 seconds up)
——
2 rounds:
20 high knees
20 butt kicks
20 line jumps forward and back
20 line jumps side to side
5 tuck or box jumps
10 alternating step ups
——
1:00 hamstring stretch on box (each)
1:00 runners stretch (each)
1:00 calf stretch (each)

HOME GYM:
every 6:00 for 30:00:
200m weighted carry
10 box jumps/15 tuck jumps
20 alternating weighted step ups
*rest remainder

DB/KB/MB:
every 6:00 for 30:00:
200m weighted carry
10 box jumps/15 tuck jumps
20 alternating weighted step ups
*rest remainder

BODY WEIGHT:
every 6:00 for 30:00:
200m weighted carry
10 box jumps/15 tuck jumps
20 alternating weighted step ups
*rest remainder