Location - Outside
Equipment - None
Focus - Conditioning
Warm Up
Dynamic Focus
High Knees
Bounding
Leg swings
Walk outs
Hip Circles
Workout
Hill Runs
Find a good hill, I'm thinking 50-200m long.
Spend 25 minutes on that bad boy. Push the pace uphill and use the downhill to recover.
Cool Down
Walk and cold water immersion :)