Warmup:
500m row
agility ladder
squats/split squats/good mornings/knee pushups

Treadmill:
2x 8 sec run / 12 sec hold @ 10mph, 25 incline
some 10 sec runs
some 8 sec runs
some 6 sec runs
some 4 sec runs (all above at incline)
a couple 6 sec run / 12 sec hold

In betweens did hip extension, adductor, shoulder rehab, weighted jackknifes, side bends, plus some other stuff