We're training elasticity and tissue resilience here. 
- In round one, moving at about 70-80% Maximum Velocity (MV)
- Round two = 85% MV
- Round three = 90%+ MV

Tip toe to Athletic Drop

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

Pogos

Forward High Knee

High knee skips

Lower Plyometric Dynamic Warm Up

DB Goblet Squat

Low plank

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Every third rep jump up explosively
- Repeating the sequence for time or reps

Air squat to squat jump

Traveling Beast FWD/REV

Squat Strength Endurance

Cool Down Run

4a Air Squats: 20-2 (even's only)
4b Burpee Pull Up: 3 each round

Looks like...
20 AS 3 BPU, 18 AS 3 BPU, 16 AS 3 BPU, etc.

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

Burpees to jumping pull-ups

Murph Squat Ladder

W1/D5  Squat Prep

Slightly more in depth descriptions of the exercises: not beginner/non native English speaker friendly.
In particular what WG(?) under the loaded run means.

Nicolaj

W1/D1 Tempo Run

W1/D2 Push-up Prep

W2/D1 Tempo Run

W2/D2 Murph Strength & Conditioning

W2/D3 Pull Up Prep

W2/D4 Aerobic Base

W2/D5 Squat Prep

W3/D1 60-30 Run Intervals

W3/D2 Murph Strength & Conditioning

W3/D3 Pull Up Prep

W3/D4 Aerobic Base

W3/D5 Squat

W4/D1 Taper: Intervals and Circuit Work

W4/D2 Taper: Aerobic Work

W4/D3 Taper: Strength

W4/D4 Taper: Aerobic Base

W4/D5 Taper: Squat

W1/D5 Squat Prep

More workouts from Erik Bartell