Workout 1

10x 10 yard Sprints (rest 30 seconds between sprints)
Rest 1 minute
10x 20 yard Sprints (rest 30 seconds between sprints)
Rest 1 minute
6 x 50 yard Sprints (rest 30 seconds between sprints)
Rest 1 minute

Workout 2

8x 5-10-5 shuttle (rest 45 seconds between sprints)
3 minute break
8x 5-10-5 shuttle (rest 45 seconds between sprints)

Workout 3

Change of Direction Box (sprint, bear crawl, back pedal, bear crawl)
10x shuttle (rest 45 seconds between sprints)
3 minute break
10x shuttle (rest 45 seconds between sprints)

Workout 4

8x T Drill (rest 45 seconds between sprints)
3 minute break
8x T Drill (rest 45 seconds between sprints)

Workout 5

Get Up Sprints
10x 10 yard sprints (rest 30 seconds between sprints)
Rest 1 minute
9x 20 yard sprints (rest 30 seconds between sprints)
Rest 1 minute
8x 30 yard sprints (rest 30 seconds between sprints)
Rest 1 minute
4x 100 yards sprints (rest 30 seconds between sprints)
Rest 1 minute
*** Get-up sprints are started with your chest flat on the ground; get to your feet as fast as possible and explode out into your sprint.