Warmup
Easy jog for 5 min
-Then-
10m Each
Walking Quad Pull
5 Air squat
Walking Toe Touch
6 Alternating reverse lunges
Walking Knee Hug
Toe walk
30s Calf stretch
Heel walk
Seated hamstring stretch
Forward Bound
-Then-
Workout
Find a hill, ideally longer than 50 yards. Start at the bottom. Perform 10 sets of 6 vertical jumps immediately followed by a 50 yard sprint up the hill. Rest time is the walk down the hill plus 1 minute.
Cool Down
Carry sandbag 400m
and then