Warm up:
Jog 200m
Jog 100m backwards
100m karaoke
50 jumping jacks
20 high knees
20 butt kickers
10 push ups
Then
7 rounds
15 air squats
Sprint 100m
10 burpees
Rest 3x work time
Then
Accumulate 10 minutes in a plank
x200 jog every break