Warm up:
10 min easy run, every 2min perform:
a) 10 air squats
b) 5 burpees
c) 10 good mornings
d) 10 cossack squats
e) 20 arm circles
Workout:
20min AMRAP
100m run
10 burpees
200m run
20 push ups
300m run
30 V-ups
400m run
40 air squats
You can modify distances to minutes aswell (1-2-3-4 min)
If done indoors, you can modify running to Double unders or rowing/biking/skii-ing if you have ergos available.