5x 50 yard Sprints with weight sled (160 lbs dead weight) you can do these un-weighted as well I choose to use weighted as I have the proper equipment and they are more challenging. These really engage the Quadriceps and hamstrings using a lot of fast twitch muscle fiber. Also anything that involves raising of the legs works your abs and really shapes them.

5x40 yard Bear Crawls w/ weight sled (120 lbs dead weight) you can do these un-weighted as well I choose to use weighted as I have the proper equipment and they are more challenging. Get down low to the ground so you are on all fours usually they work best with additional weight otherwise more distance should be added. These focus on engaging core muscles, the exterior head of the Quadriceps, and some light calves. You want to keep most weight shifted on your legs and use your hands on the ground for additional balance. (Make sure to keep your head down to the ground unless you want a killer neck workout/injury)

4x50 yard army crawl - This is to give your legs a little rest. Keep your torso off the ground and your hips against the ground, using your legs as dead weight drag yourself forward engaging your anterior serratus, shoulders, and abdominals. You can incorporate shifting your legs side to side towards your elbows to work the lower obliques as well.

4x50 yard knee Highs - I like to put my hands in front of me and get the full range of motion even if it means going slower as these really define your lower abdominals. These really engage your calves as well as your psoas, pectineus and adductor mucles at the top of your legs. These areas usually arent hit often using most gym equipment.

4x25 Jukes - If you have cones or can just visualize them set up a pattern to perform jukes in both directions (left & right) these build upon balance and the strength of your adductor & abductor leg muscles.

Go shower! You're done!