1st 3.2 miles included a loop of 2 hills 3 set of steps (carrying a sandbag) with squats at the top & a short 1/4 mile pathed trail.

The last 3.2 miles a weighted vest was worn, same hills, same steps except 2 sandbags carried as a farmer carry up/down the steps. No 1/4 mile pathed trail All steps/hill work.