Lower body:
warm-up with some jogging, jumping jacks, runners stretch, whatever feels good.
Squats. Holding dumbbells at side, go heavy, max. reps, aim for 8-10. Your neck will be sore tomorrow from these.
one minute rest.
deadlifts, with a barbell if you have one, dumbbells if you don't. We will be focusing on perfect form, lighter weights.
one minute rest
Repeat the two exercises for three rounds.
Now go and run some sprints, preferably uphill, push some cars around or drag some sleds, walk up some stairs carrying weights or heavy bags, whatever you feel like.
Cool down and stretch.
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