Cardio: 30-60 minutes uphill walk on treadmill as fast and steep as possible.
I do about 3.7 speed at a 10.0 incline.

Superset x3:
DB Weighted Walking Lunges x20 SUB: SINGLE KB FRONT SQUAT X10/SIDE
Single Leg RDL x10/side

Superset x3:
DB Step Ups x10/side SUB: DB SUMO SQUAT X20
DB Romanian Deadlift x10

Superset x3:
Standing Single Leg Calf Raise x10 explosive+10 pulses+10 full range/side
Jump Rope 30 seconds SUB: CALF RAISE PULSES FROM FLOOR