Perform the following dynamic warm-up before all workouts:

10 - Leg Swings (Flexion/Extension) – each direction
10 - Leg Swings (Abduction/Adduction) – each direction
10 - Body Weight Squats
10 - Hip Bridges
5   - Hip Bridges (Single Leg) – each leg
20 - Calf Raise (Single Leg) – each leg
5   - Forward, Reverse and Lateral Lunge – each direction
10 - Prisoner squats

After Monday's workout perform the following:
On a track (around a field), sprint from the goal line to the 30 yard line, jog from the 30 to the opposite 30 yard line, and then sprint from the 30 yard line to the goal line before jogging to the other side of the field around the track to repeat.

This should be done 4 times around the track

After Thursday's workout perform the following:
4 x 400 yard sprints with 2 min rest in between

After Friday's workout perform the following agility drills:
2 NFL Shuttle runs (each direction for a total of 4)
2 Figure 8s
2 Four Corners Drill (each direction for a total of 4)
2 Cross Drill
2 Diamond Drill (each direction for a total of 4)