Part 1
Every 1 min for 10 mins do:
5 Pull-ups
10 Push-ups
15 Air Squats

Part 2
Run 10 mins for distance

Part 3
Every 1 min for 5 mins do:
5 Pull-ups
10 Push-ups
15 Air Squats

Part 4
Run 5 mins for distance

Recovery/Stretch
Couch Stretch – 2 min/side
Lax Ball in Pec – :90 sec/side
Foam Roll/Smash Calves – :90 sec/side