The speed-and-power portion of today's workout includes shuttle runs. The goal today is to log in a faster time than you did last week. Remember, the shuttles and medicine-ball throws aren't about conditioning, they're about increasing your speed and power. So, don't focus on getting through them as quickly as possible. Focus on explosion.
I know you'll be tired when it comes time to jump rope at the end, but don't half-ass it at a leisurely pace; that's a waste of your time. Do the workout exactly as I've programmed and you'll do the perfect amount of work with just enough rest.