On Monday, the following warm-up is to be done prior to working out:

Jump rope - 6 x 100
Baseline to baseline sprints - 6

On Wednesday, the following medicine ball warm-up is to be done (do 2 cycles with 30 seconds of rest between) prior to working out:

10 - Full body circles
10 - Arms extended truck twists
10 - Side throws
10 - Overhead slams
10 - Chest passes against the wall (or with a partner)
10 - Over the back toss

On Thursday, the following agility work is to be done:

3 x 20 yards of two legged bounding
3 x 4 corner cone drill
3 x alternating foot in ladder drill
3 x 20 yard sprint running backwards
3 x 20 yard sprint from push-up position
3 x 20 yard sprint from on back
3 x 20 yard sprint after vertical jump

On Friday, the following plyometric circuit is to done (do 3 cycles with 30 seconds of rest between) prior to working out:

20 Body weight squats
10 Body weight lunges (with each leg)
10 Plyometric step-ups (with each leg)
10 Prisoner Squats