5′ Easy Jog
Static Stretching
3 x 2′ run as hard as possible w/ 2′ rest between
3 x 90 sec run as hard as possible w/ 90 sec rest between
3 x 1′ run as hard as possible w/ 1′ rest between

Outside…complete 3x as fast as possible
Run 4x up and down on the short hill then run to the pullup bars and do 15 pullups for men / 12 for women