Treadmill pyramid + legs

Cardio: Treadmill Pyramid (adjust speed to YOUR ability, these speeds are running, if you need to walk take it down 2-3 levels)

30 sec: incline-7 speed-5 [this is a comfortably hard pace]
15 sec: incline-5 speed-6 [this is closer to a "sprint"]
recovery:  1-2 minutes easy incline-0
45 sec: incline-7 speed-5
30 sec: incline-5 speed-6
recovery: 1-2 minutes easy incline-0
1 min: incline-7 speed-5
45 sec: incline-5 speed:6
recovery: 1-2 minutes easy incline-0
45 sec: incline-7 speed-5
30 sec: incline-5 speed-6
recovery: 1-2 minutes easy incline-0
30 sec: incline-7 speed-5
15 sec: incline-5 speed-6
recovery: 2minute easy jog

3x
10 (each leg) walking lunges hold med ball on right hip.
30 sec plank
10 leg extension machine
20 inch-worm push-ups
10 leg curl machine
30 sec plank