Warmup:
30 sec each:
high knees
butt kickers
Alt. straight leg kicks
Alt hip rotations standing
Alt toe tap in plank to down dog
Reverse lunge twist
Alt. Cossack squat

EWOD:
4 x 400m Run on 3 mins
Then
4 Sets:
50m suicides (10m increments)
in 2 groups, 1:1 work:rest while other group goes

Finisher:
800m cool down run