OPTION 1:

A.
2 rds:
12 Air squats
9 Sit ups
6 Push ups

2 rds:
6-8 KB/DB swings
6-8 Squat jumps
6-8 V-sit ups
6-8 Push press

Mobility:
- Lunge complex
- Shoulders
- Couch stretch
- Pigeon stretch

B.
AMRAP 20:
30 KB/DB Swings
25 Squat Jumps
20 V-sit ups
15 Push Presses (w/ 2x DB/KB)

OPTION 2:

A.
5-10min. Warm up run
+stretch

B.
1x8min.
(85-90%/20min. Max effort avg speed)
Rest 4min...

4x4min.
(105-115%/20min. Max effort avg speed)
Rest 4min. btw sets.

C.
5-10min.: Cool down walk