The following warm-up is to be done prior to Monday's, Wednesday's, and Friday's workout: 

30 Overhead Squats (with a barbell or dowel)
3 minutes of jump rope

The following should be done on Tuesday's:

2 x 40 yard sprints
4 x 30 yard sprints 
4 x 20 yard sprints
6 x 10 yard sprints

The following should be done on Thursday's:

5 NFL Shuttle runs (5 yards, 10 yards, 5 yards) - Make sure to do these in both directions
5 x 30 seconds cone slides (cones should be 3 yards apart)