"Nameless"

Start With:
Dynamic Warm-Up

Then:
Max Effort Timed Intervals of
2 X 400m
4 X 200m
5 X 100m
Rest period should be twice as long as run time between intervals

Then:
15 min Circuit of
Churpees (3 reps for females 6 for males)
8 Tuck Jumps
8 Power Push Push-Ups
8 V-Ups

End With:
Recovery/Cool Down Exercises