Equipment Based

Warmup:

500 meter jog (this is roughly one lap around a standard running track)

Strength:

Front Squats. 6 sets working to 6-8 reps. Stay light and focus on going deep. Hold your core tight and use it to stabilize your position. This is as much about working your core as it is your quads.

Workout:

3 rounds:

Dumbbell walking lunges 10 yards (for variety try it with just one dumbbell, switching hands as necessary)

Dumbbell Shoulder press

20 sit ups