5 x 200 meter hill sprints
2 x 25 box jumps and push ups
5 x 100 stair sprints
2 x 20 box jumps and push ups
 
 
1-mile time trial run

Rest at least 10 minutes, then do:

10 x Hill/Stair sprints (hill at least 100 meters, stairs should be at least 50 steps)
Sprint up, walk down, turn and repeat

Travel Workout:
Same thing
 

UA-19993505-2