Treadmill sprints will destroy you, period. Turn off tread, attach yourself to fixed object, and run hard for prescribed time, ouch!
1.) Power Clean & Jerk -work up to a heavy single, then drop 15% and do 3-5 more 2A.) Bench Press Bodyweight x max reps x 3-5 sets 2B.) Pullups 3-5 sets x max reps 3.) Deadlift 3x3 4.) Farmers Carries 5 x 150'