Rom drills

2x
20 abmat situps
40 bicycle situps
10 v sits
20 back extensions
20 leg levers
40 flutter kicks
20 medicine ball twists (10k)
1 min plank hold

Then

5x (for time)
15 pullups
15 Clapping pushups

11:05 mins

Then

800m run (3:10mins)
4 x 400m (1:27, 1:19, 1:16, 1:19mins)
800m run (3:01mins)