Hill runs:

1 x 200m
5 x 400m
Slow run downhill to recovery

20/10 x 8

Alternating reverse lunges
Squat jumps

5 Rounds:

10 Landmine RDL L/R
10 Reverse lunges L/R

5 Rounds:

10 Landmine sumo deadlifts
15 Low box squat jumps L/R