Hill

Row/air dyne/jump rope
-100x jump ropes, sets the pace, switch

2 rounds:
10 step ups, 20″ box (5/leg)
10 push ups
20 4 count flutter kicks

work to 5 rep max press (take about 5 sets, increase each time)then…

10 rounds of:
3x press, 80% of 5 RM
6x hip thrusts with barbell (65#).   https://youtu.be/Zp26q4BY5HE
3x KB goblet squats

Hills
start on driveway with sandbags/kettlebells
carry down driveway, place on ground
run as hard as you can for as long as you can up the hill
jog back
sandbag/kettlebell carry up driveway
plank in driveway for 1:00
do 3 rounds

mobility/cool down