Warmup:
500m row
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 pushups

Workout:
I really can't remember all of this one anymore, I'm posting this a week late. Whoops.
Backpedal uphill varying from 5mph - 8mph (I think)
Some unstable planks w/ knee-to-elbow

I can't remember what else. Backpedaling uphill is kind of the worst.