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