Death By 10 Meters
Warm up, squat/push up mixed Tabata intervals:
20 sec. max effort squats, rest 10 sec, 20 sec. max effort push ups, rest 10 sec, repeat 8 times.
Set cones 10 meters apart, run ten meters on the minute adding ten meters every minute. Continue until you fail.
So, start the clock and run 10 and rest. When the clock hits 1 minute, run 10 and then 10 back, total of 20m. When the clock hits 2 min, run the cones three times and etc. until you can no longer complete the required number of 10m runs in the time allowed.