Outdoor Training + Hills Sprints

Give it 100%

Dynamic Warm-up
Then:
Quad Press +
Quad Hops +
Bear Crawls +
Crab Walk (backwards up the hill)
5 rounds at 30 seconds per exercise with 60 seconds rest between each round
Then:
Straight Leg Shuffles +
Low Knees +
High Knees
5 rounds moving up the hill changing at regular intervals.
60 seconds rest between each round
Then:
5x All out Sprints (distance approx. 70m and incline varying 25-35%)
Rest 60-90 seconds between each sprint
ThenL:
Group Drill
3 rounds Indian Runs
Those not sprinting should maintain a press-up plank
Then:
Light Jog to Cool down
Stretch

Recovery is as important as the 100% Sprint effort