This is a little late for this week, apologies! But if you are ambitious and want to do it before practice tomorrow here is the Tuesday/Wednesday workout:

Each workout should be for 50 seconds with a 10 second break following.
Squat Jumps
Push Ups
Burpees
High Knees
Switch Lunges
Tuck Jumps
Situps (all the way up!)

Record the amount of each that you do and post to comments

Thursday
Run 3 miles for time

100 sit ups (not for time) --they can be a combination of normal/side/whatever you want

Friday
bike for 30 minutes
arm workout:
3x10 bicep curls
3x10 lat pull downs
3x10 seated rows
3x10 dumbbell bench press
30 pushups

Saturday
Work on your timed running!
1 mile timed (under 7:30 is the golden time remember!)
300 yard shuttle x3 (under 1:14 each)

Sunday
rest day