5 minutes stretching and run drills (butt kicks, high knees, hip circles, leg swings etc)
2 mile warm up- steady pace not all out, moderate

3x10 bowler squats each side

4 rounds:
Forward bear crawl DOWNHILL 50m
Reverse bear crawl UPHILL 50m
20 burpees
Rest 3 minutes (do extra bowler squats during rest periods)

6 rounds:
100m hill sprint ALL OUT
2 mins rest