Warmup
2 Rounds:
200m Jog
5 Inchworm stretch
1 Min calf stretch on each leg
1 Min lunge stretch on each leg
1 Min bottom of the squat
Conditioning
Wear a weight vest if you have it. Wear the entire time. Find a hill, the bigger, the better.
For 45 minutes:
Climb hill up while holding sandbag. (30-40m hill)
Drop sandbag at top.
Walk backwards down the hill.
Lunge up the hill
Walk with sandbag down hill
Repeat. Fit as much work in as possible.
Alternatives:
Perform the same just on flat ground OR up stairs
Cool Down
Stretch calves and hamstrings for 8 min (2 min per stretch per leg)
and then